Joint pain and stiffness in the hands can make tasks like writing, cooking, and cleaning more difficult. Hand exercises can help strengthen your hands and maintain flexibility and range of motion. Note in your Journal which exercises help.
Hold your hand upright in front of you, with your wrist, thumb, and fingers pointed upward. Hold this position for about for 5 to 10 seconds. This also serves as a neutral starting position for other hand exercises.
Hold your hand upright in front of you, with your wrist, thumb, and fingers pointed upward. Bend the base joints of your fingers, which connect the fingers to the palm. Keep your middle and end joints and your wrist straight. Hold for 5 to 10 seconds. Repeat twice a day on each hand.
Hold your wrist and the base joints of your fingers straight. Then bend the middle and end joints of your fingers toward your palm, one at a time. Hold each finger in position for 5 seconds. Repeat twice a day on all 10 fingers.
Hold out your hand and bend each finger from the base joint downward toward your palm. Use your other hand to gently help bend your fingers if needed, but do not forces the fingers downward. Repeat this movement with the second and then the third row of knuckles in your fingers. Hold each joint for 10 seconds. Repeat twice a day on all 10 fingers.
Try this stretch twice a day to keep your hands and fingers mobile:
* Hold both hands out in front of you with the palms facing you.
* Slowly bend your fingers downward, until they touch your palms. Don't make a fist. Instead, your fingertips should be facing your palm.
* Hold for 5 seconds and release.
* Repeat up to 10 times.
Start with your hands out in front of you with your fingers pointed up. Use your thumb and index finger to make an "O." Hold this position from 5 to 20 seconds. Do this with each finger and repeat 2 to 10 times on both hands twice a day.
Fan and Fist
Hold your hand upright in front of you, with your wrist, thumb, and fingers pointed upward and all of your knuckles straight. Slowly and gently spread your fingers as far apart as you can, like a fan opening up. From this position, make a fist. Hold each position for 5 seconds. Repeat on both hands twice a day.