Hand Exercises for Arthritis Pain Relief

Arthritis is a common condition that can cause pain, stiffness and swelling in the joints. Luckily, there are ways to reduce pain and improve your mobility with hand exercises specifically designed for arthritis relief. Read on to find out more about these special hand exercises and how they can help relieve your symptoms.

Finger Stretches

Finger stretches are an important part of any hand exercise routine for arthritis pain relief. Here are a few simple exercises to get you started:

  1. Make a fist and then stretch your fingers out as far as you can.

  1. Hold your hand out in front of you, palm up. Using the other hand, gently bend each finger back towards the palm.

  1. Spread your fingers out as wide as possible and then clench them into a fist.

  1. Starting with your thumb, pull each finger towards the base of the palm one at a time.

  1. Trace the alphabet in the air with your fingers.

Opening and Closing Your Fist

When you have arthritis, you may find it difficult to make a fist. This can be painful and limit your range of motion. However, there are some exercises you can do to help regain strength in your hand and ease the pain.

To start, try this simple exercise:

  1. Hold your hand out in front of you with your palm facing up.
  2. Slowly bend your fingers down into a fist, keeping your thumb out to the side.
  3. Hold for a count of five, then slowly release your fist back to the starting position.
  4. Repeat 10 times or as many as you can tolerate.

If this is too painful, try doing the same exercise with just your index finger and thumb. You can also try opening and closing your hand while holding onto a stress ball or putty. As you get stronger, you can increase the number of repetitions or add resistance by using a heavier object.

Claw Stretch

If you have arthritis, you know that the pain can make it difficult to do simple tasks like opening a door or writing a letter. Fortunately, there are some exercises you can do to help relieve the pain and improve your range of motion. One of these exercises is called the claw stretch.

To do the claw stretch, start by siting in a comfortable position with your hand flat on a table in front of you. Then, use your other hand to slowly lift your fingers up one at a time until they are pointing straight up. Hold this position for a few seconds before lowering your fingers back down to the starting position. Repeat this exercise 10 times per hand.

You should feel a gentle stretch in your fingers and palm when doing this exercise. If you experience any pain, stop the exercise and consult with your doctor or physical therapist.

Grip & Pinch

There are many different ways to grip and pinch when doing hand exercises for arthritis pain relief. The most important thing is to find a grip that is comfortable for you and that allows you to maintain good form.

One way to grip is to hold the weight in your palm with your thumb on one side and your fingers on the other. Another way is to hold the weight in your fingers with your thumb on top. Experiment with different grips and find one that works best for you.

Once you have a comfortable grip, focus on squeezing the weight as hard as you can while maintaining good form. You should feel the muscles in your hand and forearm working. Hold the squeeze for a few seconds before relaxing and repeating.

Finger Lifts

If you have arthritis, finger lifts are a great way to help relieve pain and improve range of motion. To do a finger lift, simply hold your hand out in front of you with your fingers extended. Slowly lift each finger up one at a time, then lower it back down. You can also try doing this exercise with just your thumb to work on range of motion in that joint specifically.

Finger lifts are a great way to help relieve pain and improve range of motion in the hands for those suffering from arthritis. By slowly lifting each finger one at a time and then lowering it back down, you can help to stretch and strengthen the muscles and joints in your hand. This exercise can also be done with just the thumb to focus on improving range of motion in that specific joint.

Pain Relief Massage Oil

There are many different types of pain relief massage oils available on the market, but not all of them are equally effective for pain relief. Some massage oils can actually aggravate arthritis pain, so it's important to choose one that will help relieve your symptoms.

One type of massage oil that has been shown to be effective for arthritis pain relief is called capsaicin oil. Capsaicin is a natural ingredient found in chili peppers that has potent anti-inflammatory properties. When applied topically, capsaicin oil can help reduce inflammation and pain in the joints.

Another type of massage oil that can be helpful for arthritis pain relief is wintergreen oil. Wintergreen oil contains a chemical called methyl salicylate, which is similar to aspirin. This chemical can help reduce inflammation and pain in the joints.

If you're looking for a massage oil that will help relieve your arthritis pain, try one of these two options.


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Publicado en Health en enero 12 at 05:07
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