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VIDEO Tutorial: 4 Hand & Wrist Arthritis Stretches and Exercises

4.4
(18)
Estimated Reading Time: 2 minutes

4 At Home tips to help ease Hand & Wrist Arthritis Pain by Dr. Julianne!

Discover a comprehensive guide to managing hand and wrist arthritis through practical exercises. Relieve discomfort, increase mobility, and enhance grip strength with these simple yet impactful exercises. Gather a rubber band, towel, and resistance band to follow along.

The Importance of Maintaining Mobility (00:11)

Maintaining mobility is crucial for managing hand and wrist arthritis. These exercises will help prevent stiffness and increase your range of motion, enabling you to perform daily tasks efficiently.

Things Needed (00:40)

To get started, gather the following items: a new rubber band (to avoid snapping), a face/hand towel, and a resistance band, book, or milk jug (something with weight). These items are essential for performing the exercises effectively.

“Motion Is Lotion” – Keep Moving! (01:19)

Incorporate consistent movement into your routine to keep your joints lubricated. Even gentle exercises can make a significant difference in managing arthritis discomfort.

Side & Back of Thumb Stretch (02:13)

Wrap a rubber band around the knuckles of all fingers, and bring your thumb out to the side and up towards you (2 separate movements). Repeat this stretch 15 Times / 2 times a day. It helps improve flexibility and reduce thumb discomfort.

Grip Strength Exercise (03:24)

Place the rubber band around your fingers and open your hand against the resistance. Hold for a few seconds and release. Perform 10-15 reps on each hand. This exercise enhances grip strength, making daily tasks easier.

Elbows Back and Squeeze Exercise (04:20)

Sit or stand straight, tie the resistance band to a chair, bring your elbows back, and squeeze your shoulder blades together. Repeat 20 times, 1 to 2 times a day. The muscles between your shoulder blades get stronger from this exercise.

Understanding the Connection Between Wrists and Shoulders (05:20)

Your wrist and shoulder movements are interconnected. Strengthening the muscles around your shoulders also benefits your wrists. Maintain good posture to alleviate strain on both areas.

Alternative Exercise Without a Resistance Band (05:45)

If you don’t have a resistance band, use a towel. Hold one end of the towel with your hand and pull gently with the other hand to create resistance. It simulates the effect of a resistance band.

Finger Extension Exercise (06:26)

Place your hand on a flat surface, palm down. Lift each finger individually while keeping the others on the surface. Hold each lift for 2-3 seconds and repeat for 10-12 reps on each hand. This exercise enhances finger flexibility.

Conclusion:

By incorporating these hand and wrist arthritis exercises into your routine, you can improve your discomfort, increase mobility, and enhance grip strength. Remember, always listen to your body; with Dr. Julianne’s guidance, you’re on your way to a more comfortable and active life.

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