Gentle Hand Exercises for Arthritis

Stiff, sore hands are common with arthritis. The good news? Gentle hand exercises can help reduce stiffness, improve flexibility, and maintain strength.

Try these movements once or twice a day, especially in the morning or after long periods of rest.

Before You Begin

• Warm your hands first (soak in warm water for 5–10 minutes or use a warm towel).
• Sit comfortably with your forearms supported on a table.
• Move slowly and gently.
• You should feel stretching — not sharp pain.

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1. Finger Touches (Improve Flexibility & Coordination)

Purpose: Helps maintain fine motor skills (buttoning, picking up small items).

How to do it:

1. Start with your hand open and fingers straight.
2. Slowly touch your thumb to your index finger.
3. Return to the starting position.
4. Repeat with each finger (middle, ring, little finger).
5. Do 5–10 rounds on each hand.

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2. Gentle Finger Bends (Improve Joint Motion)

Purpose: Keeps finger joints moving smoothly.

How to do it:

1. Hold your hand upright with fingers straight.
2. Slowly bend your fingers toward your palm.
3. Pause for 3–5 seconds.
4. Straighten your fingers again.
5. Repeat 5–10 times.

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3. Make a Soft Fist (Build Light Strength)

Purpose: Maintains grip strength.

How to do it:

1. Start with your fingers straight.
2. Slowly curl your fingers into a loose fist (do not squeeze tightly).
3. Hold for 3–5 seconds.
4. Open your hand fully.
5. Repeat 5–10 times.

Tip: Keep your thumb resting gently across your fingers — not tucked inside.

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4. Open and Stretch

Purpose: Helps counter stiffness.

How to do it:

1. Spread your fingers as wide as comfortably possible.
2. Hold for 5 seconds.
3. Relax
4. Repeat 5–10 times.

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5. Finger Walk (Improve Control & Dexterity)

Purpose: Helps with coordination and control.

How to do it:

1. Place your hand flat on a table.
2. Slowly “walk” your fingers toward your thumb.
3. Then walk them back to the starting position.
4. Repeat 5 times on each hand.

Move one finger at a time if possible.

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Optional: Thumb Stretch

Purpose: Keeps the thumb flexible (important for gripping).

1. Hold your hand out with fingers straight.
2. Gently move your thumb across your palm toward the base of your little finger.
3. Hold for 5 seconds.
4. Return to start.
5. Repeat 5–10 times.

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How Often?

Start with:

• 1 session per day
• 5 repetitions per exercise

Gradually increase to:

• 2 sessions daily
• 10 repetitions per exercise

Consistency matters more than intensity.

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When to Pause or Modify

Stop and contact your healthcare provider if you notice:

• Increased swelling
• Warmth or redness in joints
• Sharp or worsening pain
• Numbness or tingling

During arthritis flare-ups, perform fewer repetitions and focus on gentle range-of-motion movements only.

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Helpful Tips for Daily Hand Comfort

• Use jar openers and adaptive kitchen tools
• Choose pens with larger grips
• Avoid gripping objects too tightly
• Take breaks during repetitive tasks

Small adjustments can protect your joints long-term.

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Medical Disclaimer

This educational material is for general informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your healthcare provider, physical therapist, or occupational therapist before beginning any new exercise program, especially if you have arthritis or other medical conditions. Stop exercising and seek medical advice if you experience significant pain, swelling, or worsening symptoms.

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Sources:

• https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20546847