Try these 7 hand stretching exercises to experience relief from the pain caused by arthritis
Arthritis is a musculoskeletal degenerative disease that slowly starts to affect the joints and muscles of the body. Mostly the joints of back, knees, wrists, neck and hip are affected by osteoarthritis. Even being overweight can cause a lot of trouble since extra weight puts extra pressure on the joints and bones. Most common types of arthritis are rheumatoid arthritis, Psoriatic arthritis, gouty arthritis and Systemic lupus erythematosus.
But we have for you 7 easy exercises to keep pain caused by arthritis at bay.
1 Make a Fist
Simply clench your fist and unclench it lightly, 10 times in a row. This provides relief from the arthritis pain. Just be firm but gentle with the clenching and unclenching so that you don’t aggravate the already existing pain.
This exercise will help in loosening the muscles and strengthening the fingers and hands and promoting wider range of motion to lessen the pain.
2 Thumb stretch
This technique requires the person to hold the hand in a handshake position. Now bend the thumb as much as you can and try to touch the base of the pinky finger. Repeat this process ten times and make sure to exercise with each hand every time.
This technique will make the movements more pain-free and it also flexes the inflamed joints.
3 The Claw
Don’t be afraid of the name, the technique also goes by the name of the ‘O’ exercise and it is designed to relieve the pain in the joint. The exercise starts with stretching the hand as if you are giving high five to someone, just curl the fingers inwards tightly until they touch and the resultant figure should look like a claw.
Hold this position for 10 seconds and repeat with your other hand. You can do this for any number of times in a day and the results will surprise you.
4 Finger lifts
This exercise gives the required workout to your muscles and also gives the joints of the hand and fingers the important exercise they need in order to reduce the inflammation. Just keep your hand palm down on a flat surface like a table or a shelf. Now start with your thumb and while keeping your other fingers pressed onto surface, raise each finger as high as you can, but do maintain contact with the others.
Repeat the exercise with both hands.
5 Finger bending
This exercise begins in the same manner as the thumb stretch. Extend your hand in the manner of a handshake position. Now instead of touching the pinky finger, try touching the palm with your thumb. Hold the position for ten seconds and release slowly.
6 Table bending
This exercise involves placing the hand in an open position on the table. Now with your thumb pointing skywards, simple and slowly flex the fingers inwards until you achieve the thumbs up position. Now return to the starting position and repeat with your other hand.
This exercise actually provides the hands and joints with an extensive range of motion.
7 Wrist Stretch
With a combination of 8 bones, the wrist is the prime joint to be affected with arthritis and this pain gives severe discomfort to the person. This exercise actually helps reduce that pain in the wrist and relaxes the muscles in the wrist joint.
Just outstretch your arm and keep the wrist in the downward position, with your palm facing towards your body. Now put some pressure with the other hand on the downward facing wrist until you feel some pressure due to stretching. Repeat with both hands and you will feel relieved.
There are other exercises like squeezing a ball tightly to strengthen the joints and muscles, using a rubber band to stretch your fingers and thumb joints. Stretching can bring much relief from the pain caused due to inflammation.
Hope these help