About 54 million adults have arthritis in the United States. While arthritis can affect any joint in the body, the hands are one of the most common targets.
Arthritis in the hands can make it difficult to carry out everyday tasks, like opening doorknobs, squeezing bottles and even carrying grocery bags.
Stretching and exercise can help restore mobility while reducing pain. Here are eight hand exercises for seniors to help combat the effects of arthritis.
1. Finger Bends
Bending the fingers will work the knuckle joints, where pain is common. This simple exercise is easy to perform and will help keep your fingers from getting stuck when bending (a common side effect of arthritis).
- Start with your left hand straight out, as if you were going to give a handshake.
- Spread the fingers.
- Bend your thumb toward your palm. Hold for a few seconds, and straighten.
- Bend your index finger down toward your palm. Hold for a few seconds, and straighten.
- Repeat with each finger.
- Repeat on the right hand.
2. Make a Fist
A simple exercise that keeps all of the fingers limber and flexible. This exercise can be performed any time your hand feels stiff.
- Start by holding your right hand out with all of your fingers straight.
- Slowly, bend your hand into a fist. Make sure your thumb is placed on the outside of the hand.
- Don’t squeeze your hand – be gentle.
- Slowly open your hand until your fingers are straight.
- Repeat 10 times on the right hand.
- Repeat the sequence on the left hand.
3. Thumb Bends
Many seniors experience tightness and stiffness in their thumbs, especially if they engage in repetitive tasks, like knitting, gardening or reading. This exercise will help keep the thumbs limber and flexible.
- Start with the right hand out and your fingers straight.
- Bend the thumb inward toward the palm.
- Stretch your thumb as if you were trying to reach for your pinky finger. Don’t worry if you can’t reach your pinky – just stretch as far as you comfortably can.
- Hold the position for a few seconds.
- Return to the starting position, and repeat 10 times.
- Repeat on the opposite hand.
4. Table Bends
The table bend exercise is great for tight and achy hands.
- Place one hand, pinky side down, on a table with your thumb pointed towards the ceiling.
- Holding the thumb in this position, band your other four fingers inward to create an “L” shape.
- Hold the position for a few seconds.
- Straighten the fingers to move them back into the starting position.
- Repeat 10 times.
- Repeat on the opposite hand.
5. Make an “O”
This exercise may be difficult for seniors with advanced arthritis, but it’s worth working up to. The movement will promote fluidity and flexibility in the hand joints.
- Begin with the right hand out, fingers straight.
- Curve all of the fingers inward until they touch, forming an “O” shape.
- Hold for a few seconds.
- Straighten your fingers.
- Repeat this exercise on each hand a few times per day.
6. Wrist Bends
Wrists are often overlooked when exercising the hands, but arthritis can also make this important part of the body feel stiff and achy.
- Hold your left arm out with your palm facing downward.
- Using your right hand, gently press down on the left hand until you start feeling a stretch in your arm and wrist.
- Hold the position for a few seconds.
- Release and repeat 10 times.
- Repeat on the opposite wrist.
7. Finger Lifts
Finger lifts are easy to perform and can help alleviate tension in the hands.
- Begin with your right hand flat down on the table, palms facing down.
- Raise your thumb up as high as you can, and hold for a few seconds.
- Lower your thumb back down.
- Repeat on each finger on the right hand.
- Repeat the entire sequence on the left hand.
8. Finger Stretches
Finger stretches can help improve range of motion while alleviating pain.
- Place your hand palm-side down on a flat surface or table.
- Straighten your fingers as flat as possible against the surface without forcing your joints down.
- Hold the stretch for 30 seconds and release.
- Repeat four times on the right hand.
- Repeat the entire sequence on the left hand.
