Arthritis Exercises You Can Do At Home
Before you begin exercises to help with arthritis, you want to pay attention to the pain you are experiencing in your hands and where it specifically occurs. As you work through various exercises, you may notice that some cause more relief than others depending on a variety of factors. You also want to prepare for some mild discomfort when you try new exercises.
Just like with trying any new exercise regimen, your muscles are moving in new or different ways and they can get sore at first. However, if you notice any exercises are making your pain worse then you should stop and talk to your doctor. Additionally, it is actually more helpful for you in the long run if you practice these exercises every day.
Make a Fist
One of the most common exercises to try is to open and close your hand into a fist. You can start by extending your hand out flat and then slowly curl your fingers into a fist. Do this a few times to stretch your hand and fingers. Then, keeping your hand in a fist, you can roll your fisted hand slowly clockwise a few times, and then in the opposite direction a few times. This can help loosen up your wrist, hand, and fingers.
Finger Bends
Hold your hand out in front of you with all fingers straight, like you are about to give someone a high five. Then, one finger at a time, slowly bend each finger toward your palm as far as it will comfortably go, hold it there while you take a breath, and then slowly bring it back straight. Go through each finger a few times.
Finger Lifts
For this exercise, you can place your hand flat on a table or other flat surface. Then, slowly lift one finger at a time off of the table. Start with your thumb, raise it up from the table as far as you can without causing pain, then slowly lower it back down. Repeat this motion with all fingers.
Make an “O”
With your hand fully extended in the air like a high five, slowly bring your thumb to your index finger to create the shape of an “O”, then release. Repeat this motion slowly and gently ten times before repeating the motion with each finger on your hand.
Knuckle Bends
In the high five hand position, slowly and gently bend all your fingers at the main knuckle almost like you are forming a claw shape, and then slowly release your fingers to straighten again. Do this exercise at least five times if you are comfortable doing so.
Wrist Stretch
For this stretch, you will use both arms and hands. Extend your left arm out with your left hand flat and fingers are extended in front of you. Then take your right hand and gently cup and press on the back of your left hand until your fingers are able to point to the ground. Hold this position for a few breaths before you swap arms and hands and do this on the other side.
Other Treatments for Arthritis
Your orthopedic doctor or surgeon may recommend additional arthritis treatment support for your arthritis, including medication, physical therapy, and other support. When you are wondering about what orthopedic surgeons near me might do for your arthritis, you want to avoid doctors who use a one-size-fits-all approach to treating arthritis. Because arthritis is not something that can be cured or go away with time, a combination of treatments, including at-home exercises, should be discussed in order to best encourage pain relief and healthy hands.
Depending on the severity of your arthritis, you may want to speak with an orthopedic surgeon at AICA Orthopedics about possible minimally invasive injection options for pain relief, or even whether or not surgical procedures are appropriate for your level of arthritis. Call us today!
