11 Hand Exercises to Ease Osteoarthritis Pain

Hand pain and stiffness can be caused by osteoarthritis. These eleven hand exercises can help ease the pain of osteoarthritis and make your hands more mobile:

1. Finger Flexion and Extension

Place your hand flat on a table. Form a fist slowly, then straighten. Perform this 10-15 times per hand.

2. Thumb Flexion and Extension

Palm up, extend your hand. One by one, touch your thumb to each finger's base. Repeat this for each finger, then reverse and connect your thumb base to your fingers.

3. Thumb Circles

Touch your thumb to each fingertip clockwise to form a circle. Repeat anticlockwise.

4. Wrist Flexion and Extension

Hold your arm straight and palm down. Flex your wrist slowly towards you and then the floor. Perform this 10-15 times per hand.

5. Wrist Rotations

Hold your arm straight and palm up. Rotate your wrist clockwise and anticlockwise. Move 5-10 times per direction.

6. Grip Strengthener

Take a stress ball or soft object and squeeze for a few seconds. Release and do this 10-15 times per hand.

7. Finger Abduction and Adduction

Place your hand flat on a table with fingers slightly apart. Slowly join your fingers, then spread them as comfortable. Use this motion 10-15 times.

8. Finger Tapping

Tap each fingertip to your thumb quickly but carefully. Repeat this tapping practice with both hands' fingers.

9. Finger Stretch

Use your other hand to gently stretch your fingers back towards your wrist for a few seconds. Continue stretching each finger on both hands.

10. Wrist Flexor Stretch

Put your palm down and extend your arm. Stretch your wrist and fingers by gently pressing down on your extended hand's fingers with your other hand. Hold the stretch for 15–30 seconds, then switch hands.

11. Wrist Extensor Stretch

Spread your arms with palms up. Stretch your wrist and fingers by gently pressing down on the back of your hand with your other hand. Hold the stretch for 15–30 seconds, then switch hands.

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