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7 Hand Exercises to Ease Arthritis Pain

Medically reviewed by Gregory Minnis, DPT — Written by Stephanie Watson —
Updated on June 17, 2020

Treatments Make a fist Finger bends Thumb bend Make an ‘O’

Table bend Finger lift Wrist stretch Outlook

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Painful hands
Arthritis wears away at the cartilage of a joint, which is the cushioning
material between bones.

This can cause inflammation and irritation of the synovial lining, which
produces the synovial fluid that helps protect and lubricate the joint.

When arthritis affects the joints of the hands, it can cause pain and
stiffness. That pain can get worse whenever you use your hand a lot for
repetitive tasks.

For example, typing on a computer keyboard or gripping utensils in the

kitchen can cause discomfort. You may also lose strength in your hands.

Weakness in your hands can make it hard to do even the simplest

everyday tasks, such as opening jars.

Treating hand arthritis

There are some medicinal options for treating hand arthritis.
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You can take oral pain relieving medications. You can also get steroid
injections in your joints, and splint your hands to give them support.
You can do this easy exercise anywhere and anytime your hand feels stiff.

1. Start by holding your left hand out with all of your fingers straight.
2. Then, slowly bend your hand into a fist, placing your thumb on the
outside of your hand. Be gentle, don’t squeeze your hand.
3. Open your hand back up until your fingers are straight once again.

Do the exercise 10 times with the left hand. Then repeat the whole
sequence with the right hand.

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Exercise #2: Finger bends

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Find a splint online here.

If these options don’t work, you may need to have surgery to fix the
damaged joint.

There are also many home treatments you can use to reduce the pain and
disability of arthritis.

One easy and noninvasive way to keep the joints flexible, improve range
of motion, and relieve arthritis pain is by doing hand exercises.

Hand exercises can help strengthen the muscles that support the hand
joints. This can help you perform hand movements with less discomfort.

Movement can also help to keep ligaments and tendons flexible, which
can help improve range of motion and hand function.

Finally, exercise can increase the production of synovial fluid, which can
also improve joint function.
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Exercise #1: Make a fist

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 1. Start in the same position as in the last exercise, with your left hand
held up straight.

2. Bend your thumb down toward your palm. Hold it for a couple of
seconds.

3. Straighten your thumb back up.

4. Then bend your index finger down toward your palm. Hold it for a
couple of seconds. Then straighten it.

Repeat with each finger on the left hand. Then repeat the entire
sequence on the right hand.
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Exercise #3: Thumb bend

1. First, hold your left hand out with all of your fingers straight.

2. Bend your thumb inward toward your palm.

3. Stretch for the bottom of your pinky finger with your thumb. If you
can’t reach your pinky, don’t worry. Just stretch your thumb as far as
you can.

4. Hold the position for a second or two, and then return your thumb to
the starting position.

Repeat 10 times. Then do the exercise with your right hand.

Exercise #4: Make an ‘O’

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Start with your left hand out and fingers straight.

1. Curve all of your fingers inward until they touch. Your fingers should
form the shape of an “O.”
2. Hold this position for a few seconds. Then straighten your fingers
again.

Repeat this exercise a few times a day on each hand. You can do this
stretch whenever your hands feel achy or stiff.
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Exercise #5: Table bend

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 1. Place the pinky-side edge of your left hand on a table, with your
thumb pointed up.

2. Holding your thumb in the same position, bend the other four fingers
inward until your hand makes an “L” shape.

3. Hold it for a couple of seconds, and then straighten your fingers to

move them back into the starting position.

Repeat 10 times, and then do the same sequence on the right hand.

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Exercise #6: Finger lift

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Place your left hand flat on a table, palm down.

 1. Starting with your thumb, lift each finger slowly off the table one at a
time.

2. Hold each finger for a second or two, and then lower it.

3. Do the same exercise with every finger of the left hand.

After you’re done with the left hand, repeat the entire sequence with the
right hand.
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Exercise #7: Wrist stretch

Don’t forget about your wrists, which can also get sore and stiff from 
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arthritis.
 1. To exercise your wrist, hold your right arm out with the palm facing
down.

2. With your left hand, gently press down on the right hand until you
feel a stretch in your wrist and arm.

3. Hold the position for a few seconds.

Repeat 10 times. Then, do the entire sequence with the left hand.

Outlook for arthritis in hands

Make these exercises part of your daily routine for the best results.

Talk to your doctor if these exercises become difficult for you to do. Your
doctor can recommend more specific exercises for you, or other
treatments to help your pain.

Last medically reviewed on August 3, 2018

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