10 simple exercises for hands with arthritis Bashny.Net

If hands hurt, and move with difficulty, try to warm them up before exercising. This facilitates movement and stretching. Use a heating pad or hot water (10 minutes). To reheat deep structure, put your hands on oil and put on rubber gloves and then put your hands under hot water for a few minutes.

1. Fist

Exercises for hands and fingers develop strength, develop joint flexibility, and relieve pain. Straighten and extend your fingers, feel the tension in the muscles and joints. Pain should not be.



Start with a simple stretch:
Gather the fingers into a fist, put his thumb on the other fingers.
Hold 30-60 seconds. Then unclench your fist and straighten the fingers widely apart. Repeat at least 4 times for each hand.

 

2. Stretching fingers

Use this exercise to relieve pain and increase joint mobility:





Put your hand palm down on a flat surface.
Gently straighten the fingers, laying them on the surface, without forcing and without straining your joints.
Hold 30-60 seconds, then relax, returning to its original position.
Repeat at least 4 times for each hand.

 

3. Claws

Exercise develops mobility of the fingers:



Place your hand palm towards himself.
Bend the fingers to the tips of his fingers stood at the base of the joints. Hand should look like a claw.
Hold 30-60 seconds. Repeat at least 4 times for each hand.

 

4. Grip

An exercise to develop grip, helps to cope with door handles and hold objects.



Take a soft ball and squeeze it with all his strength.
Hold for a few seconds, then release.
Repeat 10-15 times for each arm. Do this exercise 2-3 times a week, between which there must be an interval (not less than 48 hours). Do not perform this exercise if there is damage to the joints of the thumb.

 

5. Tweaks

Exercise develops the muscles of the fingers. Its implementation helps to handle keys, open the packaging, fill the car.



Pinch the soft ball by squeezing it between the thumb and one other finger.

Hold 30-60 seconds.
Repeat 10-15 times for each arm. Do this exercise 2-3 times a week, between which there must be an interval (not less than 48 hours). Do not perform this exercise if there is damage to the joints of the thumb.

 

6. Lifting your finger

Exercise develops mobility of joints, flexibility of the fingers.




Put your hand palm down on a flat surface.
In turn, raise your fingers and put them back to the surface.
You can lift all the fingers at once.
Repeat 10-12 times for each hand.

 

7. Retraction of the thumb

Exercise develops the muscles of the thumb, helps to better cope with the gripping and lifting items such as cans and bottles.



Put your hand palm down on a flat surface. Pull the rubber band the palm with the thumb.
Take your thumb to the side, overcoming the resistance of elastic bands.
Hold for 30-60 seconds, relax.
Repeat 10-15 times for each arm. Do this exercise 2-3 times a week, between which there must be an interval (not less than 48 hours).

 

8. Flexion of the thumb

Exercise develops mobility of the thumb.



Place your hand palm up.
Take your thumb to the side. Then bend the thumb to the palm of your hand so that it touched the base of the little finger.
Hold for 30-60 seconds, relax.
Repeat at least 4 times for each hand.

 

9. The touch of your thumb

Exercise develops mobility of the thumb, helps to cope better with brushing cheek, eating with a fork and spoon, writing with a pencil and a pen.



Place your hand, wrist straight.
In turn touch your thumb to each finger, forming the shape of the letter "O".
Hold for 30-60 seconds, relax. Repeat at least 4 times for each hand.

 

10. Stretching of the thumb

Two stretching exercises of the thumb:




Place your hand palm towards himself. Bend the thumb towards the forefinger. Hold for 30-60 seconds, relax. Repeat at least 4 times for each hand.
Place your hand palm towards himself. Pull your thumb over the palm, use the bottom joint. Hold for 30-60 seconds, relax. Repeat at least 4 times for each hand.published

 

 



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Source: vk.com/massage_ru/massageru_fizkultura?act=s&id=23903469&w=wall-23903469_10846