Hand and Finger Arthritis Exercises for Stiffness and Pain

Are you experiencing stiffness and pain in your hands during daily activities like brushing your teeth, holding a cup of coffee, or combing your hair? Imagine being able to relieve this pain and improve your grip strength with simple stretches and exercises.

In this video, follow along with Nathan from Skills and Wellness as he guides you through a hand exercise routine that you can do anywhere, anytime, without any equipment. These exercises will help reduce stiffness, numbness, tingles and achiness in your hands. You can even test your grip strength after a few weeks using a hand dynamometer. Let's get started!**

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**Hand Exercise Routine**

1. **Wrist Rotation** 1:09
- Interlace your fingers.
- Rotate your hands from the wrist for 10 counts.

2. **Prayer and Reverse Prayer Stretch** 1:48
- Extend your arm with your palm down.
- Gently press down on your palm with your other hand to stretch your wrist.
- For the reverse prayer, gently bend your wrist and press the backs of your hands together.
- Hold each stretch for 5 seconds.
- Repeat 5 times.

3. **Fist Stretch** 3:03
- Start with your fingers straight.
- Slowly bend your hand into a loose fist, with your thumb on the outside.
- Hold for 5 seconds, then release and straighten your fingers.
- Repeat 10 times.

4. **Crab Fingers** 3:29
- With your palm facing down, bend your fingers like a crab.
- Do this for 10 counts.
- Repeat 3 times.

5. **Finger Claws** 4:34
- Start with your fingers straight.
- Bend your fingertips down to the base of each finger joint (your hand should look like a claw).
- Hold for 5 seconds, then straighten your fingers.
- Repeat 5 times.

6. **Finger Spread** 5:16
- Place your hand flat on a table.
- Spread your fingers as far apart as possible without straining.
- Hold for 5 seconds, then relax.
- Repeat 5 times.

7. **Finger Lift** 6:30
- Place your hand flat, palm down, on a table.
- Lift each finger slowly off the table, one at a time.
- Hold each lift for 5 seconds, then lower.
- Repeat 5 times with each finger.

**Bonus Tip:**
- Microwave a damp hand towel for about a minute and wrap it around your painful and stiff hand and fingers. Ensure you can tolerate the heat and avoid burns. You can also use a bag of rice towel and place it on top of your hands. Just make sure not to burn yourself.

It's important to do these exercises regularly, but also to listen to your body and not overdo it. If you're new to these exercises or if your arthritis is severe, consider consulting with a physical therapist for personalized guidance. Stay consistent, and you should see improvements in hand function and comfort over time.

LINKS:

CHAPTERS
INTRO - 0:00
Wrist Rotation -1:09
Prayer and Reverse Prayer Stretch - 1:48
Fist Stretch - 3:03
Crab Fingers - 3:29
Finger Claws - 4:34
Finger Spread - 5:16
Finger Lift - 6:30
Bonus - 7:44

#handexercises #arthritis #arthritisrelief
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.

By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.


Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.

[Julie-rlyl]

Thank you. This is my first time watching this video and I will continue to practice. Hands a stiff and have difficulty combing my hair. Blessings to you.

[a.pacana]

Thank you Nathan i woke up today with pain in my hands i followed this exercise helped

[vnshenoy]

Thank you Nathan for your lovely videos, they have been very helpful in making my life very easy🤟🙏 God bless you 🙏

[andreadeleon]

Nathan, thank you for sharing this video...my hands are losing grip because of my arthritis. This will help for sure.

[cherylcarden]

Nice exercises. Thank you. Holding a cup.

[rajeevimohankumar]

Thank you Mr.Nathan..my fingers are very badly little relaxed. God bless you❤

[SuzanneCoe]

That was great, I have had pain in my wrists and fingers for a while, I am 53, this was the first time I did this video, I will definitely be doing this again, I also do lots of your other videos too, any suggestions on how to sleep better, I suffer epileptic fits, and I’m so tired in the mornings when I wake up. Also my goal is to be able to play and hold my grandson, keep the videos coming 😁😁

[carolstewart]

Thank you so much. This is my second day of watching and it really helps. I notice that I can't hold a glass, mug confidently.

[lakeishabeck]

Holding on pen or pencil to write. Thank you, and God Bless

[ritayamasu]

Salamat kaayo dako ayo tabang sa akong mga fingers sakit kaayo Dili na halos makoko tungod sa arthritis

[kyronacox]

Holding my fist together. I want to get back into martial arts but arthritis was holding me back.

[stepheenaorem]

My only problems is a hand and finger, let me get cure after doing this exercise 😊

[HA-kwvq]

Holding my cat! Thank you - does this help your wrists as I have always had severe wrist pain due to RA

[lynng]

This workout..simple. I got this 👍 until my fingers cramped...gotta take a break...relax...calm down. Yeah Nathan..Gentle...patience... 😮 WHEW ! THANKS 😊

[lenidelacruz]

Thank you so much holding water small bottles

[prayingyou]

☻😭☻☻😭
Do the snake slower...am not coordinated
Do I make a figure 8???
Thanks