Hand exercises for managing arthritis

Using your hands every day is important for maintaining their strength and mobility. However, if you feel pain when using your hands for daily activities, this may limit how much you can move them.

Hand exercises and therapy dough are often used as a strategy to manage arthritis. You can use safe exercises to help reduce stiffness. They can also improve strength and the range of motion in your hands.

Daily exercises can help you maintain hand mobility and function, as well as manage pain. And having healthy functional hands can support your independence as you age.

Hand strengthening exercises

Here are a few basic exercises to get you started. Try a few repetitions of each exercise two to three times daily.

It's important to take it slow and pay attention to what you feel. If you get muscle or joint pain that lasts for more than two hours after activity, you may have done too much, too quickly.

If you need more information, you can visit an occupational therapist or physiotherapist for an individualised exercise program and specific health advice.

1. Make a hook fist

Start with fingers and knuckles straight, then bend the middle tip of your finger. Think of the shape you make when carrying a plastic bag.

2. Make a full fist

Start with your fingers straight. Make a tight fist, then return to the start position.

3. Wrist extension and flexion

Start with your forearm and wrist hanging over the edge of a table. Lift your hand whilst keeping your fingers relaxed. Hold for a few seconds then return to the start position.

4. Finger abduction and adduction

With your hand flat on a table, spread your fingers apart as far as comfortable. Then bring them back together as close as possible.

5. Thumb abduction and adduction

Move your thumb away from your hand. Then bring it back as close to your hand as possible. 

6. Thumb opposition

Touch the tip of your thumb to the tip of each finger. Make an 'O' shape between your thumb and each finger in turn. 

More things you can do to keep your hands healthy

Hand strengthening activities

The most effective way to keep your hands in great shape is to keep using them every day, by doing the activities you enjoy doing. This ensures your hands are strong enough to do the things you like to do.

Here are a few everyday activities that keep your joints moving and help maintain hand strength:

• Cooking – carrying pots and pans, cutting food, and pouring milk
• Gardening – pruning your plants, pulling weeds, and digging soil
• Washing the car – wringing out the sponge, scrubbing, and wiping windows
• Hanging the washing – pinching pegs and folding clothes

Keeping your joints healthy

• If your joints are inflamed, you need to rest them. The amount and type of rest will depend on how inflamed your joints are. Rest does not always mean lying down. It can also mean changing your posture, wearing your splint, or doing a different activity.
• If your joints are stiff, you need to exercise them.
• If your joints are weak and unstable, they require more support. A splint can protect painful joints during certain activities. An occupational therapist can advise whether hand splints could help you.
• Avoid movements that cause joint pain. Jar openers, tap turners, and other assistive products help to alleviate stress on your joints. 

Helpful products for healthy hands

There are a variety of low-cost products available that are designed to make everyday tasks easier. They can help you stay independent while avoiding movements that cause pain. Some useful products include:

• Jar or can openers
• Key turners
• Easy grip utensils
• Button hooks, zipper pulls, and dressing sticks
• Long handled shoehorns
• Velcro fasteners

Get in touch with LiveUp

If you would like to find local exercise classes, social activities, and helpful tips, try the quick LiveUp quiz or call our helpful team for free today on 1800 951 971.