Hand Arthritis Stretches & Exercises - Ask Doctor Jo

You can set your arm on a table or flat surface to relax it, or if you don’t have anything available, you can prop your elbow up on your knee or thigh.

Start off with a fist and warm up your wrist. With your palm side facing down, move your fist up and down at the wrist for flexion and extension. Now move it side to side in a radial and ulnar deviation movement. Ten in each direction should be fine since this is just to warm up the muscles.

Next, you will keep your fingers straight, and take your thumb and touch each finger in the middle of your hand, and then spread them all back apart. You can do three times back and forth.

Now bend your fingers at the joint closest to your wrist, still keeping the fingers as straight as you can. Bend down and back up gliding the tendons up and down. Now move to the next joint down the fingers. This time open your fingers, and then curl the top part of your fingers down for the stretch. Finally, go to the last joint farthest down the finger. You might have to hold onto the near part of your finger so just the last joint moves. Just start off with ten of each of these with a continuous movement.

For the last stretch, start with all your fingers close together, and then spread them out as far as you can, just like you are fanning them out. You don’t have to do a lot of these exercises since these are small joints. 2-3 minutes, 2-3 times a day should be plenty.

Related Videos:

Hand & Wrist Stretches for Arthritis Pain Relief:

De Quervain's Syndrome Stretches, aka Blackberry Thumb:

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Doctor Jo is a Doctor of Physical Therapy.

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Hand Arthritis Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[WowItzWubbzy]

I don’t have arthritis and am only 16 but as an artist and junior in high-school, I constantly use my wrist and right hand throughout the day so I’m doing these exercises to prevent arthritis lol

[harshitahirdani]

Whenever I do these exercises I feel instant relief in my hand n wrist joints.. Thank you Doc Jo

[skyhigh]

Thanks for the advice, I have started doing those exercises and notice that my hands do function better. Thanks for sending me those tips. Bill

[warrenbass]

This has been fantastic for me. I am a musician who plays the bass for a living. And I was at a point where I thought I was going to have to quit. But this completely sorted the finger in question out in one go, ... I will keep doing this before every time I am about to perform. Thank you Jo !

[merccadoosis]

I did the exercises and felt relief in my hands almost instantly. Been suffering from arthritis for many years but only now have begun to do exercises for this condition. I ask myself why on earth did I wait this long? Better late than never, that's for sure. Folks, if you suffer from arthritis, please do an exercise program immediately. You will be glad you did so! 😀

[molchromestudio]

I’ve been having arthisis on my fingers for a while and this is the first time I gave these stretches a try, it actually does made my fingers more flexible just a tad bit! Hopefully as I do more, I could improve, tysm!

[chiarra]

I think I'm getting arthritis from crocheting (it also feels just like the arthritis in my knees I did get diagnosed with) so thank you so much. Thanks for also keeping it simple

[TrashenClaw]

I just got diagnosed with hand arthritis, as a 19 year old this is shocking and also as aspiring artist but I'll do my best from keep it from worsening.

[diddledude]

Thank you so much for making this video. I was having a really bad art day till I tried out these hand excercises. Wouldn't have gotten paid today if not for this video. Thanks so much!

[Questcequonlit]

Thanks for making this video. I mostly work on my computer (around 8 hours x 5 days a week min) and I've been experiencing pain and discomfort in my fingers from typing. This is really helping while I'm waiting to see a doctor, it always felt small enough to not bother seeing one, but I feel I need to now.

[LibbyHooper]

Just wanted to thank you so much for doing this. Might had psoriatic arthritis for the last two three years, and it’s been awful lately.
Decided to try something like this out! You’ve really helped me out!!

[majinsnake]

Just got diagnosed with arthritis last month (left thumb) and this month (right thumb). I had game alot and fidget alot with my hands (pick at the hairs on my face or neck). Obsessive compulsive disorder. I have done physical therapy exercises. I will try these exercises. Thank-you

[Varrbariouss]

just with the first movement my wrist was cracking! and i was having difficulty holding the fist aswell. really weird. i will keep doing these, thanks!

[sopasessions]

Omg. I found this and I'll he honest I did not expect to get anything out of it. But immediately my hands just felt so much more dexterous. Thank you so much

[chalajaanandrapaka]

Can you please give some special exercise for rheumatoid arthritis for hand and back pain

[jyotishekhawat]

I’m suffering from arthritis having so much pain in my right hand wrist, saw your video and doing these exercises helps me a lot thank you Dr jo

[kialyra]

thank you so i’ve been experiencing on and of symptoms for nearly two years and it just got significantly worse, this video might save my art career

[donnamartin]

Nice to know how to wake up "cranky" hands before rolling out of bed! Thanx Dr. Jo🖖🏼

[maryelizabethj.sullivan]

OMG you're style made me so happy. Thank you - 37yo with AS, RA, and fibro... this is very helpful