Gain relief from stiff and painful arthritic hands by performing these 11 hand and wrist exercises anytime and anywhere.
A common side effect of arthritis is the wearing off of the cartilage and synovial lining of a joint. The synovial lining is a protective cushioning in between the bones that provide apt lubrication when the joints are in movement. When this lining is worn out, it causes pain and stiffness in the joints and one of the first areas to succumb to this are the hands and the wrists. We use our hands continuously throughout the day but don’t stop to think about whether they are in good condition. Arthritic patients have it especially tough because the stiffness in the hands can give them the feeling of being handcuffed and it limits the range of things they want to do with their hands. Some days, even a task as simple as opening jars can be torturous. What you might not know is that performing regular hand and wrist exercises is a simple noninvasive way of reducing the stiffness and keeping the joints well lubricated. These exercises are simple to perform and can be done anywhere and at any time.
Step 1- When your hand feels stiff from pain, all you need to do is start off by making a fist with your fingers.
Step 2- Hold your right hand up straight and slowly bend the fingers into a fist ending with the thumb covering the other fingers. Don’t apply too much pressure into the fist and hold the position for a few seconds.
Step 3- Then, open the fingers back until they are straight again. Repeat this exercise 10 times on the right hand before switching to the left and repeating the sequence.
Similar to the first exercise, this one involves bringing the right hand’s fingers to form the alphabet “O.” Your hands are warmed up from the first exercise and the blood must be flowing well into them by now.
Step 1- Start by pointing your right hand straight up.
Step 2- Then, curl the fingers inwards to touch the thumb and form an “O.” Hold this pose for a few seconds before straightening the fingers.
Step 3- Repeat at least 10 times and switch to the left hand and repeat the sequence.
Repeat this exercise through the day every time the hands feel stiff.
Step 1- Start with the right hand pointing the fingers outwards.
Step 2- Now, bend the thumb toward the palm and hold the pose for a few seconds before straightening the thumb back up. Your index fingers does the same movement followed by all the other fingers. Don’t stretch too much if you feel pain. Only bend it as much as it feels comfortable for you.
Step 3- Repeat the sequence with the left hand.
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