How to Exercise Hands to Relieve Rheumatoid Arthritis

Exercise Hands to Relieve Rheumatoid Arthritis

Rheumatoid arthritis, or RA, is a chronic disease where your immune system attacks your own tissues. Symptoms are pain, swelling, stiff joints and loss of motion mostly in the hands and wrists. However, strengthening the muscles around those joints through simple exercises can lead to improved function in the hands.

Difficulty:

 

Easy

Instructions

1. • 1
     Check with your doctor. Discuss which exercises will most benefit your afflicted joints and work well for you.
   • 2
     Take each exercise slowly. Here are a few examples of good arthritis exercises. Put your hand out flat, palm up, and bend each finger one at a time toward your palm. Another is to squeeze an exercise ball in your hand. For better finger mobility, take screws and bolts out of one box by the handful, transfer them into your other hand and then put them into another box.
   • 3
     Be brave. Exercising sore joints can be painful, but keep doing them and you will see the benefits.
   • 4
     Rest during flare-ups. People with RA go through phases. Flare-ups are when the joints become extremely painful and swollen. During a significant flare-up, the joints need more rest so you may have to put the exercise on hold or do far less during that period.
   • 5
     Keep at it. Slow and steady wins the race. Though it's unlikely the RA stiffness will permanently go away, hand exercises will improve what you can do and give you a much better quality of life

Hand & Arm Exercises for Rheumatoid Arthritis

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  Hand and Arm Strength

  
  Exercise that strengthen the joints and increase flexibility can be beneficial for those who suffer from arthritis. While you may not be able to do the extremely taxing exercises that pro athletes do, you may be able to do simple strengthening exercises to stave off pain. One way to exercise the hand and forearm is to use a grip ball or other grip strengthening devices. Squeezing a grip ball periodically when you have idle hands can build strength and may help reduce the impact of arthritis.

  Wrist curls are another forearm strengthening exercise to consider. A wrist curl is done by placing the back of the forearm on a flat surface with the hand extending off the end, then curling the hand up toward you. You can hold weights such as dumbbells or use resistance bands to add resistance to the exercise.

Range of Motion

• Another important aspect of joint health is range of motion and flexibility. The less flexible your joints are, the more likely they are to become hyperextended when performing activities. Strains can lead to inflammation that may encourage arthritis to set in. The hands and wrists tend to be especially vulnerable to arthritis, so performing regular stretches for both is a good idea. To stretch your wrist, move it forward as if you are going to touch the bottom of your palm with your fingers, then move it back. Go back and forth slowly, stretching in this manner. You can use your other hand to gently press down on the wrist in both directions to get a deeper stretch. Afterward, gently circle the wrists in both directions. Next make a fist, then flare your fingers out bending them back as far as you can under their own power. Repeat making fists and flaring the fingers several times with both hands.

Considerations

• If you have rheumatoid arthritis, you should consult your doctor before beginning an exercise regimen to be sure that it won't exacerbate your problem. If any exercise you are doing causes pain or makes your arthritis flare up, stop the activity immediately. Mild exercising can keep joints loose and healthy but rigorous exercise will likely cause more harm than good. When your joints are sore because of arthritis, it is best to avoid exercise and perhaps use mobility limiting braces for support until soreness dissipates