ARTHRITIS can cause a lot of pain and inflammation to the affected joints, but moving and exercising the arthritic areas can help to relieve the symptoms. Follow these six exercises to help treat the pain and stiffness.
If you have arthritis of the hands, fingers or wrists, the following exercises could be beneficial to help you move the joints normally and safely.
You should start by repeating each exercise five times, three times a day. Add an extra one or two repetitions every few days if you feel comfortable.
Make sure you stop the exercises if they make your symptoms worse or cause new pain. The recommendations came from the NHS.
Clenched wrist bend
Rest the side of your hand on a table, and with your hand loosely clenched, bend your wrist and fingers towards you. Hold for two seconds before bending them back to the start position.
Side to side wrist bend
Rest your palm on a table and keep your fingers and wrist straight. Bend your wrist as far left as is comfortable. Hold for two seconds, then bend your wrist back to the centre.
Then repeat the exercise, but to the right.
You should start by repeating each exercise five times, three times a day. Add an extra one or two repetitions every few days if you feel comfortable.
Make sure you stop the exercises if they make your symptoms worse or cause new pain. The recommendations came from the NHS.
Clenched wrist bend
Rest the side of your hand on a table, and with your hand loosely clenched, bend your wrist and fingers towards you. Hold for two seconds before bending them back to the start position.
Side to side wrist bend
Rest your palm on a table and keep your fingers and wrist straight. Bend your wrist as far left as is comfortable. Hold for two seconds, then bend your wrist back to the centre.
Then repeat the exercise, but to the right.
Hand exercises can help to relieve symptoms of arthritis (Image: Getty Images)
Hand turn
Rest your palm on a table, keep your fingers and wrist straight, and turn your palm up as far as is comfortable. Hold for two seconds before turning your palm back to the centre.
Hand clench
Rest the side of your hand on a table, keeping your fingers and wrist straight. Clench your hand into a loose fist, hold for two seconds, unclench and straighten your fingers.
Finger curl
With your palm facing you and your hand loosely clenched, slowly uncurl your fingers until they are fully extended. Hold for two seconds before curling them back into a loose fist
Finger and thumb touch
With your palm facing you and your hand relaxed and open, touch your thumb to each finger in turn. Then reverse the order.
According to the NHS, you should aim to do exercises every day, even when your hands are not painful or stiff.
If your hands are red, hot, swollen and more painful, you may be experiencing a flare-up. You should still do the exercises but reduce the number of repetitions and length of hold.
“It is common to experience mild aching following exercise. If you find this continues for more than two hours after completing the exercises you should reduce the length of hold and number of repetitions next time,” advises the NHS.
“If you continue to experience any problems stop doing the exercises.”
https://www.express.co.uk/life-style/health/1013291/arthritis-pain-treatment-hand-exercises
Rest your palm on a table, keep your fingers and wrist straight, and turn your palm up as far as is comfortable. Hold for two seconds before turning your palm back to the centre.
Hand clench
Rest the side of your hand on a table, keeping your fingers and wrist straight. Clench your hand into a loose fist, hold for two seconds, unclench and straighten your fingers.
Finger curl
With your palm facing you and your hand loosely clenched, slowly uncurl your fingers until they are fully extended. Hold for two seconds before curling them back into a loose fist
Finger and thumb touch
With your palm facing you and your hand relaxed and open, touch your thumb to each finger in turn. Then reverse the order.
According to the NHS, you should aim to do exercises every day, even when your hands are not painful or stiff.
If your hands are red, hot, swollen and more painful, you may be experiencing a flare-up. You should still do the exercises but reduce the number of repetitions and length of hold.
“It is common to experience mild aching following exercise. If you find this continues for more than two hours after completing the exercises you should reduce the length of hold and number of repetitions next time,” advises the NHS.
“If you continue to experience any problems stop doing the exercises.”
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