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The pain caused by swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।" data-rx-term="arthritis" data-rx-definition="Arthritis means joint inflammation causing pain, swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।">arthritis gets even worse with the increased use of the hand. For instance, you will experience a sharp pain in the hand if you are typing on the keyboard or working in the kitchen.
Moreover, patients often lose the power in the arm, and it weakens, do even the easiest everyday tasks cannot be performed properly.
Also, this disease affects the hand joints, so it leads to pain and numbness. Therefore, you need to incorporate hand exercises in your treatment, in order to relieve the pain, increase flexibility and extend the range of motion.
Before you start performing these exercises, you should soak them in some warm water or dip them in some warm paraffin wax. Also, you can even do the exercises while you are in a heated pool or with your hands submerged.
In this way, you will exercise your muscles and joints of the hand as the water’s buoyancy will support the joints and reduce the stress, and at the same time, it will add resistance in order to strengthen the muscles.
8 Hand Exercises to Ease pain, swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।" data-rx-term="arthritis" data-rx-definition="Arthritis means joint inflammation causing pain, swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।">Arthritis Pain
Thumb Bend
With the hand straight, bend the thumb in the direction of the palm and stretch as much as you can. You should attempt to touch the pinky finger with the thumb, but if you cannot, just stretch it well. Hold this for several seconds and then return the thumb to the initial position. Repeat 10 times with both hands.
Make A Fist
This exercise is really easy, and you should perform it when your joints are stiff. Initially, keep the right hand straight, make a fist and place the thumb out. You should relax the hand, and slowly open it until the fingers are straight again. Repeat 10 times, and then do the same with the left hand.
Finger Lift
Your left hand should be flat on the table, with the palm down. Raise each finger off the table, hold it thus for a few seconds, and return it to the initial position. Repeat with the fingers of both hands.
Make an O
Perform this exercise when you feel pain or stiffness in the hand. Straighten the left hand, and try to make an “o” by pushing the fingers inward. Hold the position for several seconds, and then release. Repeat this exercise at least 3 times with both hands.
Finger Bands
Keep the left hand straight and then bend the thumb in the direction of your palm. Hold for several seconds, and return the thumb in the initial position. Then, bend the index finger in the direction of the palm, and hold for several seconds before you straighten it. Repeat this with all your fingers, with both hands.
Wrist Stretch
You can relieve the pain and stiffness with the help of the wrists. You should start with the arm out and the palm turned downwards. Then, use the other hand to press it gently in order to feel the stretching and hold in this position for several seconds. Repeat it 10 times with both hands.
Table Bend
Put your left pinky close to the table, point the thumb up, and bend the rest of the fingers in order to form an L. Hold for several seconds, and straighten them. Repeat it 10 times with both hands.
Fan and Fist
Start with the hand in a neutral position, with straightened fingers. Then, slowly spread the fingers in order to form a fan. Then, make a fist and remain thus for 5 seconds. Repeat this twice a day with both hands.
Differential Tendon Gliding
- Begin with your wrist supported and your fingers straight.
- Bend your bottom knuckles so your fingers are in a tabletop position. Return to straight.
- Bend your top two knuckles, trying to touch the top of the finger to the bottom. Return to straight.
- Make a loose fist, keeping your thumb out to the side. Return straight.
- Bend your bottom two knuckles, trying to reach for your palm.
Reverse Blocking
- Begin with the elbow supported.
- Keeping your involved hand relaxed, use your other hand to gently bend the bottom joints of your fingers (MP joints) to 90 degrees, if able.
- Maintaining this position, straighten the middle and end joints of all of your fingers. Hold for 10 seconds, then relax your fingers to your palm.
Make sure to keep your wrist straight during the exercise and maintain the bottom joints (MP) inflection.
DIP Joint Blocking
- Begin by supporting your involved hand with the palm up. Use your other hand to support your involved finger just below the end joint.
- Bend and straighten the end joint, holding each position 3-5 seconds.
Support the middle joint only enough so that is does not bend. It is okay if the other fingers move during this exercise.
PIP Joint Blocking
- Begin by supporting your involved hand with the palm up. Use your other hand to support your involved finger just below the second joint, supporting the last finger segment. The bottom (MP) joint should be straight.
- Bend and straighten your finger at the middle joint only. Hold the position for 3-5 seconds and then return straight.
The end joint may also bend during the exercise. It is okay if the other fingers move as well.
Wrist Flexion and Extension
- Begin by supporting the involved forearm with your opposite hand.
- Keep your fingers relaxed in a light fist, and slowly bend your wrist back and forth.
Your fingers should be relaxed through the movement.
Wrist Radial and Ulnar Deviation
- Begin by supporting your forearm with the opposite wrist. Your fingers should be relaxed and your wrist in a straight position.
- Slowly bend your wrist from side to side, keeping your hand flat.
Try to keep your forearm stable while you move your wrist.
Wrist Circumduction – Alphabet Writing
- Begin by supporting your forearm with your opposite hand just below your wrist. You can rest your elbow on the table for added support.
- Keeping your fingers in a loose fist, practice writing the capital letters of the alphabet in the air, with the movement coming from your wrist.
- As the movement becomes easier, make the letters smaller and more precise.
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