5 exercises for osteoarthritis in the hands

Exercise is one of the best ways to manage osteoarthritis. Exercise strengthens your muscles, to reduce pressure made on joints, and helps joints move easier and remain lubricated.

If you have osteoarthritis in your hands, these exercises, done regularly, may reduce pain. If your hands and fingers feel painful and stiff, try warming them up before you start. Use a heating pad or soak them in warm water for five to ten minutes. If you need an extra dose of heat, oil your hands and put on rubber gloves before you soak your hands in a bowl of warm water.

1. Make a fist.

Spread the fingers of your hand wide, and then make a gentle fist, wrapping your thumb across your fingers. Hold the fist for 30 to 60 seconds. Repeat with both hands at least four times.

2. Flat finger stretch.

Open your hand, and place it palm-down on a flat surface. Gently straighten and stretch all of your fingers so that they are in full contact with the surface and fully extended. However, don’t force stiff joints if you can’t manage full contact with the surface. Hold the stretch for 30 to 60 seconds, then release. Repeat with both hands at least four times.

3. Claw stretch.

Hold your hand in front of you, palm facing you. Bend all of your fingertips down to touch the base of each finger joint where the finger meets the palm. Your hand will look a little like a claw. Hold the stretch for 30 to 60 seconds, then release. Repeat with both hands at least four times.

4. Finger lift.

Open your hand, and place it palm-down on a flat surface with all fingers straight and extended. Keeping your palm in contact with the surface, gently lift all of your fingers off the table, and then lower them. If you have trouble lifting all fingers at once, try lifting them one finger at a time. Repeat eight to ten times on both hands.

5. Grip strengthening squeeze.

Hold a soft ball in your hand. Squeeze it as hard as you can for five seconds, then release. Repeat 10 to 15 times with each hand, and rest your hands for two days between exercise sessions. Skip this exercise if your thumb joint is damaged.

These exercises are designed to help strengthen the muscles of your fingers and thumbs. Do them regularly to help protect your joints and keep your hands flexible.

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Before starting any exercise please see your doctor to make sure the exercise will do no harm to your hand joints. If you feel particular pain during or after the exercise, don't hesitate to see your doctor to do the necessary examination and to prevent more inflammation.