Keeping hands moving in arthritis
Rheumatoid and psoriatic arthritis often affect the small joints of the hands and wrists. Medicines control the inflammation; gentle daily exercises keep the joints moving, the grip strong, and everyday tasks — buttons, cooking, writing — possible.
A 5-minute hand routine
Warm water (a basin, or washing up) loosens stiff hands first.
Start with fingers straight. Slowly curl them into a loose fist, thumb across the outside. Open again fully.
Do: 10 times.
Move through: straight fingers → hook fist (bend top two joints) → flat fist (bend at the knuckles, fingers straight) → full fist.
Do: 5 rounds, slowly.
Place your hand flat on a table. Spread the fingers apart as wide as is comfortable, then bring them together.
Do: 10 times.
Touch the tip of your thumb to the tip of each finger in turn, making an "O".
Do: 5 rounds.
Rest your forearm on a table, hand over the edge. Bend the wrist up and down slowly; then turn the palm up and down.
Do: 10 of each.
Press your palms together in front of your chest and slowly lower them, keeping palms together, until you feel a stretch in the wrists.
Do: Hold 15 seconds, 3 times.
Protecting your joints day to day
- Use bigger, stronger joints: carry bags on the forearm, push doors with the palm
- Thick-handled utensils, jar openers and lever taps reduce strain
- Avoid tight, prolonged gripping; take breaks when writing or typing
- Splints at night can rest painful wrists — ask your doctor or therapist
Common questions
Should I use a stress ball for arthritis?+
Is hand exercise safe in rheumatoid arthritis?+
Want a plan that fits your joints?
Exercise advice is part of every consultation. Walk-in, no appointment needed.
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