6 Hand Exercises for Relief From Joint Pain

For many people living with rheumatoid arthritis, experiencing the loss of strength and flexibility in their fingers can be extremely challenging. This form of arthritis happens when the immune system mistakenly attacks joint tissues in the fingers, thumb, and/or wrist.

According to researchers:

• Hand dexterity, grip strength, and the ability to pinch objects between the thumb and fingers are likely to be affected by RA.
• Grip strength may be even weaker when RA inflammation levels are high.
• Problems with hand function tend to be the result of RA joint damage.

Despite this, RA patients may be able to gain relief by trying out a few hand exercises. The great thing about these exercises is that they don’t require any special equipment and are great for those who may not have much time to spend on exercises. Additionally, these exercises are beneficial for stopping any pain and stiffness you may be experiencing as well as improving your joint function.

“It’s a nice way to get a little strengthening going and lets patients sense what their level of activity might be,” explains certified hand therapist Alice Pena, PT, who is a former spokesperson for the American Physical Therapy Association.

RELATED: 7 Hand Exercises To Prevent Arthritis & Carpal Tunnel

Hand Exercises for rheumatoid arthritis

Before you get started with the exercises, it is important to follow these tips to avoid injury or further causing yourself pain:

• If anything hurts, stop. These exercises can be repeated up to five times per session, once or twice a day. However, it is best to consult with your doctor or physical therapist about which number of reps is best for you to avoid strains. If you are experiencing more pain than before, stop and notify your doctor.
• Moist heat is your friend. Moist heat helps ease the motion of hand exercises for rheumatoid arthritis, which can prevent you from experiencing any discomfort.

Tip: Try soaking your hands in warm water for 5 to 10 minutes before you begin. Another option is to treat your hands with a warm paraffin wax bath or wrap them in a towel that has been soaked in hot water. You may also consider making a fist, while taking a warm shower.

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1. Increase Flexibility With Flat-Hand Finger Lifts

To start, place your hands flat with your palm facing down on a table or against a wall. Then, starting with your thumb, slowly raise each finger individually off the table. Hold each finger up for one or two seconds, and then gently lower it.

2. Increase Your Range of Motion by Making a Fist

With your fingers straight out, draw them together down into the center of your palm to make a loose fist. (Be sure to keep your thumb across your fingers and not tucked beneath them.) Hold this position for up to one minute, then open your hand slowly and repeat a few times on each hand.

3. Improve Your Grip by Walking Your Fingers

For this particular exercise, all you’ll need is a towel.

Begin by placing a hand towel or kitchen towel flat on a table. With one hand lightly cupped and supported by your

fingertips and thumb, “walk” your fingertips toward you to pull the towel up into the palm of your hand.

“Get as much towel into your fist as you can and gently squeeze,” says Pena.

This exercise is great because it will give you a general idea of how much RA is affecting your grip and exactly how strong your grip is, according to Pena.

After repeating this exercise a few times, switch to your other hand.

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4. Increase Your Dexterity With Finger Pinches

Pinching your thumb to the tip of each of your fingers one at a time will help you complete everyday tasks, such as tying your shoelaces or buttoning up your shirt easier if you have RA. Start by firmly pressing your thumb against a finger, pressing it firmly like a pinch. Hold for a second or two and release. Continue this with each finger individually.

5. Keep Your Thumb Nimble With a Simple Stretch

Your thumb is arguably the most vital finger on your hand because it controls so many different hand motions.

Begin with your thumb pointing outward, away from your palm. Then move your thumb across your palm to try to touch the base of your little finger. If you are trying to grip circular objects, such as hairbrushes, this exercise will be extremely helpful.

6. Maintain Flexibility by Spreading Your Fingers

Spread your fingers and thumb as wide apart as possible, slowly and gently, holding for several seconds. This exercise will reduce stiffness and strengthen the muscles around the joints in your hand.

Final Thoughts

While these exercises are great at reducing the pain and stiffness often caused by RA, it is important to do so in moderation just like you would with any other exercise. Taking a break is just as important. Remember to listen to your body. Pena suggests taking a break from exercising when you are experiencing flares or worsening of your symptoms to avoid damage to your joints. You can also invest in a supportive brace or splint.

“If you aren’t mindful about doing — or are unable to do — flexibility and range-of-motion exercises, you can get this extreme tightness. Wearing a splint or brace when resting at night can help maintain the joints in a neutral position,” says Mary Ann Wilmarth, a doctor of physical therapy who is a health and patient advocate and CEO of Back2Back Wellness in Massachusetts, and a psoriatic arthritis and osteoarthritis patient.

If these exercises do not help, or you are experiencing more pain, consult with your doctor.