Non Drug Pain Management: Osteoarthritis of the Hands: Hand Exercises

Many of us don't really fully appreciate how much we use our hands in the regular activities of daily life.  If you have ever had an injury to the hand or wrist, you may have more appreciation for this. But for those who suffer from chronic conditions involving the hands and fingers, these activities can be a real struggle.  Rheumatoid arthritis is one such debility; this is a fairly serious medical condition; what I am about to say here may help, but non drug measures will never be enough to combat the condition.

The treatment of osteoarthritis, in contrast, focuses more on non drug measures.  The occasional acetaminophen or ibuprofen will help manage short term pain.  There are no joint replacement options for the joints of the hands at this point. Since that is the reality, what is one to do?

For persons with osteoarthritis in other joints, such as knees or hips, the usual recommendation for preserving joint function is two fold:  exercise and weight management. The exercise program for these conditions needs to be tailored with the existing issues in mind.  For instance: I have arthritis in one of my knees--I've had this problem for over twenty years.  I can't jump rope or run, but I am able to walk or swim, and do weight bearing exercise with little or no difficulty.

Weight management might play a smal role for those with osteoarthritis of the hands; it will contribute to better health overall.  Exercise--just as is true for hips and knees--will help to preserve function of the affected joints.  There are a number of exercises that are helpful for arthritis of the hands; here are a few to get you started.

Wrist Stretch

The wrist joint can also become sore and stiff from arthritis. To begin, hold your right arm out with the palm facing down. With your other hand, gently press down on the right hand until you feel a stretch in your wrist and arm. Hold for a few seconds. Repeat 10 times. Then, do the entire sequence with the left hand.

Make a Fist

This exercise can be done anywhere, any time your hand feels stiff. Start by holding your left hand up straight. Slowly bend your hand into a fist, placing your thumb on the outside of your hand. Be gentle—avoid squeezing your hand. Open your hand back up until your fingers are straight once again. Repeat 10 times with the left hand, then repeat the whole series on the right.

Finger Bends

To start, hold your left hand held up straight. Bend your thumb down toward your palm. Hold it for a couple of seconds. Straighten your thumb back up, then bend your index finger down toward your palm. Hold it for a few seconds. Then straighten it. Repeat with each finger on the left hand, then repeat the entire sequence on the right hand.

The “O” exercise

Start with your left hand pointing straight up. Then, curve all of your fingers inward until they touch. Your fingers should form the shape of an “O.” Hold this position for a few seconds; then straighten your fingers again. Repeat this exercise a few times a day on each hand. You can repeat this stretch whenever your hands feel achy or stiff.

Finger Lift

Place your left hand flat on a table, palm down. Starting with your thumb, lift each finger slowly off the table—one at a time. Hold each finger for a second or two, and then lower it. Do the same exercise with every finger of the left hand. Repeat the entire sequence on the right hand.

Sources: Healthline, Wikipedia