Tag Archives: arthritis

Hand Exercises to Help with Arthritis

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Arthritis wears away at the cartilage of a joint, which is the cushioning material between bones, and can cause inflammation and irritation of the synovial lining, which produces the synovial fluid that helps protect and lubricate the joint. When arthritis affects the joints of the hands, it can cause pain and stiffness. That pain can get worse whenever you use the hand a lot for repetitive taks—for example, when typing on a computer keyboard or gripping utensils in the kitchen. You may also lose strength in your hands. Weakness in your hands can make it hard to do even the simplest everyday tasks, such as opening jars.

1. Make a Fist
You can do this easy exercise anywhere, and any time your hand feels stiff. Start by holding your left hand up straight. Then, slowly bend your hand into a fist, placing your thumb on the outside of your hand. Be gentle—don’t squeeze your hand. Open your hand back up until your fingers are straight once again. Do the exercise 10 times with the left hand. Then repeat the whole sequence with the right hand.

2. Finger Bends
Start in the same position as in the last exercise, with your left hand held up straight. Bend your thumb down toward your palm. Hold it for a couple of seconds. Straighten your thumb back up. Then bend your index finger down toward your palm. Hold it for a couple of seconds. Then straighten it. Repeat with each finger on the left hand. Then repeat the entire sequence on the right hand.

3. Thumb Bend
First, hold your left hand up straight. Then, bend your thumb inward toward your palm. Stretch for the bottom of your pinky finger with your thumb. If you can’t reach your pinky, don’t worry. Just stretch your thumb as far as you can. Hold the position for a second or two, and then return your thumb to the starting position. Repeat 10 times. Then do the exercise with your right hand.

4. Make an “O”
Start with your left hand pointing straight up. Then, curve all of your fingers inward until they touch. Your fingers should form the shape of an “O.” Hold this position for a few seconds. Then straighten your fingers again. Repeat this exercise a few times a day on each hand. You can do this stretch whenever your hands feel achy or stiff.

5. Table Bend
Place the pinky-side edge of your left hand on a table, with your thumb pointed up. Holding your thumb in the same position, bend the other four fingers inward until your hand makes an “L” shape. Hold it for a couple of seconds, and then straighten your fingers to move them back into the starting position. Repeat 10 times, and then do the same sequence on the right hand.

6. Finger Lift
Place your left hand flat on a table, palm down. Starting with your thumb, lift each finger slowly off the table—one at a time. Hold each finger for a second or two, and then lower it. Do the same exercise with every finger of the left hand. After you’re done with the left hand, repeat the entire sequence on the right hand.

7. Wrist Stretch
Don’t forget about your wrists, which can also get sore and stiff from arthritis. To exercise your wrist, hold your right arm out with the palm facing down. With your left hand, gently press down on the right hand until you feel a stretch in your wrist and arm. Hold the position for a few seconds. Repeat 10 times. Then, do the entire sequence with the left hand.

Massage for Arthritis

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Massage can increase circulation around painful joints, bringing healing oxygen and nutrients, including amino acids, to rebuild tissue. Many massage therapists report that their arthritic clients find better and longer-lasting relief from massage than from pharmaceuticals.

Serving the Twin Cities area. Call for your next appointment! 651-300-2256

Managing Arthritis

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Exercise and Bodywork Keep Joint Pain at Bay
The word arthritis strikes fear in the hearts of older adults. It often signifies aging, pain, inactivity, and disability. However, new research shows moderate physical exercise can actually ease arthritis symptoms by decreasing pain and increasing a person’s likelihood of living a normal life.

Understanding Arthritis
The most common form of arthritis– osteoarthritis, or also known as degenerative arthritis–affects more than twenty million Americans. Osteoarthritis (literally meaning “bone-joint inflammation”) is caused by wear and tear on joint surfaces and most frequently involves the hips, knees, lower back, neck, and fingers. More than half of people over sixty-five have some evidence of osteoarthritis on X-rays, although it doesn’t always manifest as symptoms.

Many problems arise from a sedentary lifestyle. Joints lose flexibility and muscles lose strength, feeding the cycle of pain, inactivity, and more pain.

Exercise Offers Sweet Relief
Vigorous walking, swimming, and bicycling boost the release of powerful endorphins, the body’s natural painkillers. When done four to five days a week, these aerobic activities improve general cardiovascular health and aid in weight management (obesity is the single biggest risk factor for osteoarthritis).

Strengthening and stretching exercises targeted at maintaining joint flexibility and muscle strength–especially for at-risk joints–slow the progression of degenerative arthritis. Yoga classes and moderate weight lifting programs are excellent ways to improve strength and flexibility. Bodywork can also provide relief.

If arthritis is slowing you down, get serious with your exercise plan. Consult your physician; work with a professional trainer, physical therapist, yoga instructor, or massage therapist; and start a gentle, progressive exercise program. Your joints will reward you for it, and you’ll free yourself from arthritic pain.
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