7 Hand Exercises To Ease Arthritis Pain

Feb 24 23:04 2020 Farheen Qamar Print This Article

Arthritis is a class of diseases that lead to pain, stiffness, tenderness, and swelling in the joints. The causes may vary from wear and tear, infections, and autoimmune disease to other underlying diseases. It cannot be cured, but its symptoms can be managed. Pain can be felt in fingers, ankles, joints, hands, muscles, neck, and waist if any of them are affected. 


Ayurveda has some remedies to help you manage your pain effectively. If you want,Guest Posting you can head over to Nirogam Ayurveda to browse some.

The cartilage withers away which acts as a cushion between the joints in this condition. This leads to inflammation which causes pain, and it also irritates the synovial lining. The synovial lining is responsible for synovial fluid which acts as lubrication. 

Arthritis in hands can lead to stiffness, decreased range of motion, and muscle weakness. You will have a problem in picking up or carrying out your daily chores. Treatment includes oral medication to manage pain, steroid injections in joints and splints for hands. If the aforementioned methods don't work for you, you might need to have surgery. 

Hand exercises are great for relieving pain, increasing range of motion, and increasing muscle strength. Follow along to learn them and enjoy their benefits.

  1. Making Fists

This is a simple exercise which can be done by the following method:

  1. Hold out your left hand and keep your fingers straight.
  2. Slowly bend your fingers as you make a fist with your thumb outside.
  3. Then go to the starting position and repeat the process again.

Do 10 repetitions of this exercise with your left hand and repeat it with your right hand. 

  2. Finger Bends

Begin with the starting position as discussed in the first exercise and follow the steps discussed below:

  1. Bend your thumb slowly and completely hold for a few seconds, then release it to get to the starting position.
  2. Then bend your index finger slowly and completely towards the palm, hold it for a few seconds and release it.

Repeat the same steps with each finger, and then do it with your other hand.

  3. Thumb Bend

Keep your hand in the starting position as discussed above and follow the steps given below:

  1. Bend your thumb slowly inwards.
  2. Then stretch it towards your pinky. Please keep all your fingers straight (including pinky) while you do so. If you can’t reach the pinky, then go as far as you can.
  3. Hold it for 2-3 seconds.
  4. Then release it to get back to the starting position.

Repeat the process 10 times and the same with your other hand.

  4. Make an ‘O’

Come into the starting position and follow the steps:

  1. Slowly curve your fingers until they touch the tip of the thumb, forming an ‘O’.
  2. Hold the position for a few seconds, then come back to the starting position.
  3. Repeat the same with your other arm.

Repeat this exercise with both arms throughout the day. You can also repeat when you feel pain in your hands.

  5. Table Bend 
  1. Place your hand on a table with the thumb pointed upwards.
  2. Hold the thumb straight, while you bend your fingers to form a ‘L’. Your finger should touch and slightly squeeze on your palm.
  3. Hold it for a few moments, then release it to get back to the starting position.

Repeat this 10 times, and do the same with your right hand,

  6. Finger Lift

Place your hand flat on a table and follow the steps mentioned below:

  1. Lift your thumb slowly and then rest it, do the same with each finger.
  2. Hold the fingers for two seconds, and then slowly rest it.
  3. Do the same with each finger and with the other hand as well.
  7. Wrist Stretch

The last exercises focus on the wrist. To do it, follow the steps given below:

  1. Hold your right arm out with palm facing downwards
  2. With your left hand, gently grab the right hand and press it down.
  3. Hold the position for a few seconds
  4. Repeat 10 times
  5. Do the same with the other hand as well.  

(source: healthline.com)

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About Article Author

Farheen Qamar
Farheen Qamar

Dr. Greeshma Nair(B.A.M.S) is a Staunch believer that  Ayurveda is not merely a science but lifestyle too. Her holistic approach towards diagnosis and treatment is based on the root cause of disease and gives you a three-dimensional solution to a condition that includes Ahaar (diet), Vihaar (lifestyle) and Aushadhi (medicines).

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