Hand Arthritis Stretches & Exercises - Ask Doctor Jo
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- เผยแพร่เมื่อ 24 ก.ย. 2024
- Hand arthritis is pretty common, and it can be very debilitating. Since the joints in the hand are small, you don’t have to do much to relieve the pain, you just have to keep them moving. These stretches and exercises should help your hand arthritis feel better. See Doctor Jo’s blog post about this at: www.askdoctorjo...
You can set your arm on a table or flat surface to relax it, or if you don’t have anything available, you can prop your elbow up on your knee or thigh.
Start off with a fist and warm up your wrist. With your palm side facing down, move your fist up and down at the wrist for flexion and extension. Now move it side to side in a radial and ulnar deviation movement. Ten in each direction should be fine since this is just to warm up the muscles.
Next, you will keep your fingers straight, and take your thumb and touch each finger in the middle of your hand, and then spread them all back apart. You can do three times back and forth.
Now bend your fingers at the joint closest to your wrist, still keeping the fingers as straight as you can. Bend down and back up gliding the tendons up and down. Now move to the next joint down the fingers. This time open your fingers, and then curl the top part of your fingers down for the stretch. Finally, go to the last joint farthest down the finger. You might have to hold onto the near part of your finger so just the last joint moves. Just start off with ten of each of these with a continuous movement.
For the last stretch, start with all your fingers close together, and then spread them out as far as you can, just like you are fanning them out. You don’t have to do a lot of these exercises since these are small joints. 2-3 minutes, 2-3 times a day should be plenty.
Related Videos:
Hand & Wrist Stretches for Arthritis Pain Relief:
• Video
De Quervain's Syndrome Stretches, aka Blackberry Thumb:
• De Quervain's Syndrome...
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Hand Arthritis Stretches & Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Buy a worksheet with these Hand Arthritis Stretches & Exercises at: www.askdoctorjo.com/hand-arthritis-worksheet
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thanks doc. i am just 16 and struggled a lot with these stretches. my arthritis is pretty bad. but afterwards my hands felt much looser and lighter. this helped me a lot and i will be doing it everyday from now on! thank you!!~
You're welcome! I'm glad they helped.
@@AskDoctorJo A person fell on my left hand, my back fingers' tendons are still not recovered. I have been on painkillers and acupuncture, can these exercises help?
I'm only 11 and have arthritis. I regret not wearing my gloves. It's only my middle fingers but they look very slanted like this
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@@AskDoctorJo i did shoulder exercise in which i had to turn my hands back but now my hands position are not straight can i do this exercise plzzz reply its a humble request
I don’t have arthritis and am only 16 but as an artist and junior in high-school, I constantly use my wrist and right hand throughout the day so I’m doing these exercises to prevent arthritis lol
Highschoolers and their dominant arms man, always busy 😭 😭
im 14 lol and I do this because of my jitter clicking in gaming...
@@teesync yes lol
Ur are great as u r well aware and trynna prevent
Use that artistic skill to create a sign with visuals of these exercises that will go in the art rooms and computer rooms!
Students will be in dented to you forever!
Whenever I do these exercises I feel instant relief in my hand n wrist joints.. Thank you Doc Jo
You're welcome.
I did the exercises and felt relief in my hands almost instantly. Been suffering from arthritis for many years but only now have begun to do exercises for this condition. I ask myself why on earth did I wait this long? Better late than never, that's for sure. Folks, if you suffer from arthritis, please do an exercise program immediately. You will be glad you did so! 😀
how is it now?
@@diamonrockformed
every time I've done this series it has provided some measure of relief
I just got to know i have rheumotoid arthritis.. suffering with pain in my feet shoulder and fingers.luking for good exercise.plz suggest
@@diamonrockformed plz suggest good exercise for rheumotoid arthritis..i have shoulder finger and feet pain...:(((
Thanks for the advice, I have started doing those exercises and notice that my hands do function better. Thanks for sending me those tips. Bill
You're welcome. I'm glad they seemed to be helping.
Before and after send ur pain
Dr Jo, thank you. Will these exercises help with finger and hand strength ? I struggle with opening and closing zip lock bags ...and opening lids as well. It's very frustrating. Thank you
This has been fantastic for me. I am a musician who plays the bass for a living. And I was at a point where I thought I was going to have to quit. But this completely sorted the finger in question out in one go,... I will keep doing this before every time I am about to perform. Thank you Jo !
You’re welcome!
ha i was wondering if there was another bassist watching this vid
Dude, you gave me a hope!
I’ve been having arthisis on my fingers for a while and this is the first time I gave these stretches a try, it actually does made my fingers more flexible just a tad bit! Hopefully as I do more, I could improve, tysm!
You're welcome!
How is it?
I think I'm getting arthritis from crocheting (it also feels just like the arthritis in my knees I did get diagnosed with) so thank you so much. Thanks for also keeping it simple
You're welcome.
I might have some from sports tbh
You should take turmeric best things for all round but great for athritis
Thank you so much for making this video. I was having a really bad art day till I tried out these hand excercises. Wouldn't have gotten paid today if not for this video. Thanks so much!
You're welcome!
Omg. I found this and I'll he honest I did not expect to get anything out of it. But immediately my hands just felt so much more dexterous. Thank you so much
You're welcome.
Can you please give some special exercise for rheumatoid arthritis for hand and back pain
Thanks for making this video. I mostly work on my computer (around 8 hours x 5 days a week min) and I've been experiencing pain and discomfort in my fingers from typing. This is really helping while I'm waiting to see a doctor, it always felt small enough to not bother seeing one, but I feel I need to now.
You're welcome.
Whay Dr say? I'm the same way...my job also involves computer.🥰
I just got diagnosed with hand arthritis , as a 19 year old this is shocking and also as aspiring artist but I'll do my best from keep it from worsening.
Arthritis happens at any age even babies and children.
Question Do you drink any medicine??
just with the first movement my wrist was cracking! and i was having difficulty holding the fist aswell. really weird. i will keep doing these, thanks!
I just lost a game of valorant and ima use these exercises to see if they actually improve my aim
Edit: just played deathmatch and felt hella relaxed .. worth
Relatable
Be warned, I got arthritis from playing apex, be careful with your keyboard hand and use comfortable binds
my hands hurt from playing video games and the relief i felt was immediate omg i love you
Glad they helped. 😎
I don't have arthritis, but these are good hand stretches and exercises. Thanks for sharing, I'm looking forward to learning more yoga from you :)
You're welcome.
I’m suffering from arthritis having so much pain in my right hand wrist , saw your video and doing these exercises helps me a lot thank you Dr jo
You're welcome.
Nice to know how to wake up "cranky" hands before rolling out of bed! Thanx Dr. Jo🖖🏼
You're welcome!
Thanks for the exercise advised Dr Jo.
thank you so much!!!!! i’ve been experiencing on and of symptoms for nearly two years and it just got significantly worse, this video might save my art career
You're welcome!
Thank you. The cold weather has my arthritis hurting even more and none stop. I was going to take a muscle relaxer tonight but just doing these exercises once has brought my pain level from an 8 to a 4.
You're welcome. I'm glad it helped some.
Hello. Thank you for this info and for making us laugh at the end. Fun is also important part of treatment. I suffered from carpal tunnel syndrome 21 years ago. It was doe to repetitive action at my work, not eating enough food, passing my whole work time with a fruit and a vitamin shake, which gave energy to work even with an empty stomach. I was able to escape from surgery by researching how the people cured themselves. I was given the opportunity to changed the type of work from cashier to a floral arrangement specialist and I love it. It took me a year I recover.
I studied life styles and foods diet that other people have done in the case. No dairy products, no nitrated meats, no sugar, no fried food, no gluten food Ect. I did exercises 2/week and went to Drs. too. So, l passed 21 years in good health. And now the hands are imflammed. Maybe arthritis is a like dormant sickness would comes back when we are not taking good care of us, and specially when we get old. Is that true Dr? I just never give up and I keep searching for natural remedies and many of them are working. One of them warm Castor oil massage and rapping after to live overnight. I did 3 nights in a row and I saw good results. It is a detoxification process. I would continue going to the gym more often for yoga and dancing. As after retirement the house keeping is a never ending story, I would have to scheduled brakes in my routines and not skipping meals. There would be a lot of search and practice to leave a healthy life after retirement. My hands would be OK. It is a long process but some people in my road would need it too. Thank a lot.
You're welcome. Yes, many of our "injuries" that happen later in life are from things we did while we were younger. Glad you are finding some things that help. Good luck!
Keep going I know a whole life with pain and now osteo arthrirus. Self care helps us survive but we need to thrive. Thank you for the reminder about caster oil wrap, I have used it for a liver detox but I will now use it on my hands. I have always beloved I could cure myself. I'm now reading a book on the subconcsious mind which I belive is key for me. Love and light to you
OMG you're style made me so happy. Thank you - 37yo with AS, RA, and fibro... this is very helpful
Thanks, and you're welcome.
I enjoy the hand exercises because they require much less energy than certain other exercises. These exercise are low impact/low intensity. I feel I am going to doing theses hand exercises as parts of my daily routine.
Plus, I love Jo’s use of her hand as a puppet. How beautiful. I honor this woman’s guidance.
Two thumbs for Doctor Jo.
👍🏾👍🏾😁😀😄😊
Thanks!
@@AskDoctorJo yes, ma’am
😊🙂😄☺️
I landscape full time so these are super helpful for me. I get a lot of tightness and pain in my right arm/hand/ wrist area so I’m trying to find things to help! Thanks for the video!
You're welcome!
Hey, worked like a charm. Been experiencing some arthritis in my hands from typing so much. It's gotten to the point where every once in a while my hands go fully numb and this completely relieves it. I'm going to make it a point to put this into my daily routines at least every hour. Thank you.
You're welcome.
I think I suffer from neuropathy in my hands. They become numb when asleep or just holding my cell phone!
I was searching on the pain in the finger joints and God brought up your video,i have just done whats done in the video and i feel much better
I'm glad they helped.
@@AskDoctorJo I have had this pain 😢 for almost 3 months
Thank you soo much .My 3 week hand pain is 70% reduced . love you doc for this exercise 😭😭.
You're welcome.
Thank you, just recently got hand arthritis at 31 years old. Like is full of surprises. I will do these like you said & hope I get some comfort.
You're welcome.
It works. I am finding this video once in every year for the last 5 years. I get some sort of uncomfortnes during winter season and i do this exercise. Thank you❤
You're welcome.
Thanks a lot this helped relieve my pain I don't have arthritis but I have hypermobility condition which really cause me pain in my joints some times and possibly infections ,I've whent to two doctors and they both basically told me to just live with it
Went *
You're welcome.
i'm a pianist, & just beginning to have signs of possible arthritis. quite worrying, so i do lots of finger wiggling etc. & now these exercises. hope they will help!
I hope they help too!
Very athletic 66 year old here who has lifted weights 3-4 times a week most of my adult life and still do. Last couple of years I have really noticed an increase of pain in my knuckles on both hands - especially on the day after a workout. I started doing this routine 2-3 times a day about a week ago and have seen a noticeable improvement. I added a few moves from another physical therapist so it's a little longer now, but seems to be doing some good so I'll keep at it. Glad I found this video...thanks.
You're welcome.
I'm a professional guitar player , I have some arthritis behind the thumbs and in a couple knuckles in my hands🎸just did this, feels really good! Thanks Dr. Joe !I appreciate your video!👋👈 👍👍🐦
You're welcome!
This helped a lot, instant relief ❤
Glad it helped!
Omg thank you so much. I have had so many years of uncomfortable wrist and hand stuff. This litterally feels like its the solution after even just once practicing. Thank you so much!
You're welcome!
Currently in Grad School. The doctor said I probably have arthritis in my hand from writing too much. Since I don't have insurance, the best advice they gave me was to try Volteran gel. I will try this out as well and hopefully I can write again soon.
After doing them i felt a significant change to my right hand, thank you so much💗
You're welcome.
This helped a bit of the pain and I’m not sure what’s goin on w my hand rn but it hurt on the side and feels like arthritis so these stretches are helping me so thank you so much and I’m pretty sure it’s from sports I play
You're welcome.
Thank you almost immediate relief 😌. Idk why my hands are in so much pain at 21 though 😫
You're welcome.
Tell me about it it hurt me doing this but it feels so much better
Wow I felt immediate relief after doing these exercises,how often should I do them?
Therapeutic stretches and exercises can be done every day, 1-3 times a day.
Thankyou so much ma'am today I have siviar pain from second finger iwill apply balm, pain killer also take i have no relief just I saw your video i will do this exercise , gone my pain it's miracle thankyou so much
You're welcome.
I feel calm and my hands feel better thx dr
You're welcome.
Hey Dr. Jo! Will you do a video on stretching for arthritis in the toes, specifically the big toe. I found your video on stretches for turf toe, but don't know if they're best for arthritis. Thanks in advance!
Please show some specific exercises for metacarpophalangeal joint pain
Dr joe ,
Thank you for your videos :)
I have lupus nephritis and RA since a decade and I managed it well until recently I enrolled in rifle shooting ,my wrist n joint pain got worsened.
Can you pls make a video on which can help me in reducing the pain and continue my practice
Thank you
You're welcome. I have several videos for wrist pain. You can find them on my channel: th-cam.com/users/askdoctorjo
Hi, I just want to say, I do a lot of bouldering and mountain climbing and those exercises work aswell for this. Forewarms, hands and fingers are extremely tight.
Thank u so much May God Bless
You're welcome, and thanks.
Thanks Jo! I exercise in the gym alot and noticed pain in my fingers. Now after i watched your video i instantly feel much better. Thanks AGAIN JO!
You're welcome!
Same here
Not sure if I have arthritis in my hands but I’m going to try this. I work with my hands all day at work and they are sore all the time. Hopefully this works for me. Thank you for the advice.
You're welcome. I hope they work too. Good luck.
Great video! My arthritis is in the second joint of the thumb. Would love some advice on that! Thanks for all of the great videos that you share. Always so positive!!!!
Thanks! I will work on getting one more specifically for the thumb. Good luck!
Thanks for the tips--they're a big help.
You're welcome.
this exercises works thanks it helped me
You're welcome.
Thanks for the advice and not wasting my time with advertisements. 👍
this is def. your best one yet Dr Jo
Thank you!
Been doing version of your technique and it's really helped me regain hand strength. Thanks!
You're welcome!
My hands felt stiff the next day after yard work. Even after hand massages. This worked immediately!!! Thank you.
You're welcome.
Ty for sharing I plan to work my hands out everyday in 2222 👐🏾
You're welcome.
Help for thumb joint, please.
Releives my hand.. really gud stretches
I'm not old I just be playing claw💀
Yes lol
Only reason im here💀💀💀
Lmao same
I get these hand pains despite only using palm.
facts
Thanks my fingers feel better after doing this one time.😃
You're welcome.
Thanks For helping. I feel better already.
You're welcome.
Thanks
You're welcome.
I tried to do some of those finger stretches and it was hard, turns out my skin is very stiff and dry, so I tried to do them today with some moisturizer it helped a lot! my fingers were very bendy and had no problem what so ever :) thanks Dr jo.
You're welcome.
can u do exercise for rheumatoid arthritis please
Please make video for CMC JOINT or Thumb Joint Arthritis
Great! I'm going to do these daily for my arthritic hand. Thanks!
You're welcome. Good luck!
Thanks for this video. I'm mid 40s, have osteoarthritis in the fingers for the past 5 years. It was just two fingers (little nodes at the top joint) 5 years ago and a mild case, but over the last few months I can feel the familiar symptoms (nodes and tenderness / pain) in other fingers as well. This video looks really helpful and I'll try the exercises for sure.
One question. Along with these exercises, are there any particular foods you would advice avoiding / reducing to avoid flare ups / worsening of osteoarthritis?
You're welcome. Nothing particular unless you feel like you are getting flare ups with specific foods.
Hello doctor Jo! I'm a student and sometimes I get back pain. Not long ago I discovered that one of my shoulders hangs lower than the other. Do you have any idea what this could be due to and what I could do about it?
If I don't study long hours, I usually don't have any back pain. Also, I went back to see old pictures and noticed that my shoulder's been that way for a while (at least since 2018).
I hope you see my message, have a good day and thank you!
When i was 12 ...then my arthritis started now I'm 19 . Now my hands are stiff so, what should i do??? Plz suggest me...
Walk whenever possible, keep yourself occupied with any kinda physical activity, no matter how easy it is. Cycling can be hard initially, but very effective on long term. Do stretches. Exercise regularly. More importantly eat healthy. Try to avoid oil, meat, dairy products and spicy food. I know it's generally a tough one to do, I'm an avid meat eater myself, but have limited it to consuming only once in a while, at least until I'm feeling physically and mentally fit enough again. This is a wonderful channel, check out other arthritis exercises here. Also follow Mr.Paddison if you haven't yet. He has wonderful tips and diet insight. He has suffered from RA as well, but is doing as good as anyone! I was diagnosed with RA when I was 13 and for 10 years it has taken a toll from me. I know it is hard, trying to win over fatigue. But a long term naturopathic diet and regular exercise and the belief inside definitely helps with no side effects what's so ever! Wish you the best 👍💯
Mine started at 15 now I'm 34 and it returned. I hope we all get treated
Good hand exercise
Thanks.
I dont have arthritis but my hands are overused so i do have the same symptoms for now. This helps thx
You're welcome.
I love your warm energy and sense of humor :)
Thanks!
You are awesome! Thank you
Thanks, and you're welcome!
I have arthritis in my pinky finger. Thank you so much for the exercises, and you are great.
You're welcome, and thanks.
I don't have arthritis im 24 but recently my right hand have been feeling a weird lil pain im guessing it could be the start of it
If u play video games use these to warmup your hands before you play it’s so helpful
Yea it worked I play over watch and I rolled the other team but now I’m tryna do the Kaneki crack so here I am
My father has arthritis from almost 5 years and he has been living with very much body pain what exercises i should tell him to practice so that his arthritis can go? He has pain even when he is writing something. Pls tell the exercises
Absolutely excellent…thank you.
Thanks, and you're welcome.
hi i am struggling with neck prolaps and have problem with headache every morning .i would appreciate if you have ant tips
I was looking for some thumb and finger exercises for neuropathy and osteoarthritis i do them in the morning
Does this work to relieve pain or discomfort from carpal tunnel syndrome or is there another set of exercises which are more helpful?
I have several for carpal tunnel syndrome. You can find all my videos at: th-cam.com/users/askdoctorjo
Jo, I love your videos! You have the best face expressions and also awesome exercises. :)
Thanks!
I
I've been subscribed to your channel forever love the videos I got diagnosed with MS last year and just had a relapse this month going to be starting PT soon but figured I'd follow along a few of your videos till then there super helpful
Thank you. Hopefully they help!
Pls make a video on back pain🙏🏻🙏🏻
I have several. You can find them at: th-cam.com/users/askdoctorjo
3:12 hahaha 😋 that was funny 😋 thank you very much for your wonderful exercises! God bless you! I have problems with my fingers since I was 27. Now I am 30 and I was diagnosed with a slight type of rheumatoid arthritis. Wish to all of the people who are suffering, a quick recovery and to overcome autoimmune diseases! Greetings from Greece 🇬🇷🙂😊
You’re welcome!
I have recently been having pain in the joints in my hand. I am not sure what to do. I don't have much strength in my hands and always struggled with gripping things. I am trying to learn to drive and something I find it really hard to take the hand brake off and push the button in. Also the same with the gear stick it's having the grip.
Hi I hav mild Osteoarthritis and hav pain in knees and pain + Swelling in both hands thumb to wrist what type of exercise I can do thanks
Thanks 😊
You're welcome.
Use to do some of these in our exercise classes; I still do. I like the gym even though we, "mask up". 😊 Thanks for the videos!
You're welcome!
Thanks Dr. Jo! I've had colon cancer, so I can't take NSAIDS anymore, and needed some way to get relief. This helps a lot.
You're welcome!
I can't hold even lighter objects.Is there any exercise for that?Can you tell me I m suffering from which problem or disease?
Can you give vedio for Autoimmune Inflamatory Arthritis pain stiffness physiotherapy exercise vedio for joint of hand, leg, back , neck
The exercises would be the same for arthritis in general. So I have videos for all of those. You can find all of them at: th-cam.com/users/askdoctorjo
Dear dr Jo, it's about 1 month that the joints of my both hands fingers have pain when bending them,and I have stiffness in my thumbs, if I do these exercises will these pains vanish?And how many sets I should do theses exercises to relief from theses pain and stiffness?
I'm so afraid and have stress,cause I'm painter for about 30 years and now I cant do painting or simple kitchen works..
Thanks in advance for your reply
Thank you jo ❤️👍
You're welcome.
Thank you very much you helped me a lot🙏
You're welcome.
I fan when I run inth morning it helps
Really I feel good thank you for this video
You’re welcome.
Thank you , Doctor , feels good!
You're welcome!