If you have arthritis in your hands and you cannot bend your thumb without pain, you may have difficulty doing a simple thing like opening a jar. And climbing stairs is difficult with hip or knee pain. Exercises can help.
These 5 exercises help improve hand mobility.
- Do each exercise slowly and deliberately
- Hold each position for about 8 seconds
- Do each exercise 10 times
- Repeat twice a day
- Stop if you feel numbness or pain during or after exercising
- Place your forearm on a table or a sweater as padding with your hand hanging off the edge of the table, with your palm down.
- Move the hand upward until you feel a gentle stretch.
- Return to the starting position.
- Bend your elbow and repeat the same motion but now with your palm facing up.
- Support your forearm on a table or a sweater as padding, thumb upward.
- Move the wrist up and down through its full range of motion, as if you were hitching a lift.
- Sit with your arm at your side with your elbow bent to 90 degrees, palm facing down.
- Twist your forearm so that your palm first faces up and then down.
- Support your hand face up on the table.
- Spread your thumb outwards.to the side.
- Move your thumb backwards and forwards across your palm.
- Hold your hand up with your fingers straight up – facing away.
- Clench your fist.
- Straighten up your fingers to the starting position.