Hey guys! This is Jessica and Joe from Vive Health and we’re here to share with you 5 quick exercises that you can do to minimize and manage your hand arthritis pain. So if you’re ready, let’s get started. To start, sit comfortably & place a support under your elbow so that your wrists and hands are elevated and free to move about. Exercise 1: The Warm Up Gently begin by warming up the joints with simple circular motions at the wrist for about 10 seconds. Then, while continuing to circle your wrists, alternate between spreading your fingers and lightly forming a fist. Don’t squeeze too aggressively & be sure that the thumb stays on the outside of the fingers Do this about 5-10 times, or until your joints feel warmed. Exercise 2: The “O” Stretch With your fingers extended straight, curve them inward to meet the thumb – creating an “O” shape. Hold this position for about 5 seconds then gently release and straighten out your fingers. Repeat at least 5 times on each hand Exercise 3: The Thumb Stretch Start by opening your hand out in front of you with your palm facing up One by one, touch your thumb to each fingertip – creating a small “O” shape, starting with your index finger, and holding each for about 5 seconds.
As your flexibility improves, try to see if you can hold each stretch for longer – 15, 20 or even 30 seconds and repeat exercise at least 5 times on each hand. Exercise 4: The Claw This one is a bit trickier, if you’re not able perform the correct motion – don’t force your joints. Instead focus on slowly building up your strength and flexibility with the simpler movements we discussed. Start with your hand out in front and palm up. Bend all of your fingers down at the same time so that your fingertips meet the base of each finger joint. Hold this for 30 seconds, gently release, and repeat about 5 times on each hand.
Exercise 5: The Milking Massage When you’re finished, just like in any other workout, it’s important to care for the muscles and joints you just used. Massage is one way to cool down, promote blood flow, and recover. Start by gripping your fingers around the base of your forearm with your thumb on the underside Repetitively apply light to moderate pressure with your hand and work down your arm, towards your wrist, and all the way to your fingertips – folding your thumb into your palm Continue this motion up and down about 3 times on each arm & repeat as necessary. So there you have it. 5 quick exercises you can do right now to reduce your hand arthritis pain. Thanks for watching, hope this helps..
As found on Youtube