My patients often tell me about how their hands feel stiff; they worry about hand arthritis and if there’s anything can help their hands. The answer is yes! Our ability to use our hands is a blessing and an evolutionary adaptation that distinguishes us from our ancestors and animal neighbors. When we have a hard time using our hands it can be very upsetting but in this post we will discuss how to keep our hands feeling strong and limber.

Our body is tough. We can make ti do 8 hours of desk job, assembly line, build ikea furniture and cook epic meals. Our body adapts, becoming stronger, or more firm, or more flexible, as needed to help us live our life. Sometimes these adaptations are too much, or last too long. Just because you built that Ikea dresser this weekend doesn’t mean that you actually need the hands of a factory worker!

Sometimes repetitive use makes our hands stronger in a way that helps us do what needs to be done. But it creates an imbalance. We notice a little discomfort but we can endure it. In these situations though, a little bit of preventative care to balance our muscle strength and maintain our flexibility can prevent a lot of discomfort later on.

Feeling some joint stiffness in the hands is usually an imbalance of the wrist / finger flexors and the wrist / finger extensors. We spend lots of time gripping, typing, texting, but not as much time doing exercises working on “opening” of the hand. Typically, when giving my patients their home exercise program, I do the massage / mobility exercises first, then the strengthening exercises. 

1. Ball massage to forearm muscles

   1. Take a tennis ball and put it in a pillow case so it doesn’t fall during this exercise. Then place the ball between your forearm and the wall and use this to massage your forearm muscles by leaning your torso in it. Do this for 2-5 min, 1x/day. 

2. Wrist flexor / extensor stretch 

   1. Pull the top of your hand back with fingers straight towards your face so you stretch your forearm. Hold for 30 seconds. Repeat this stretch with going in the opposite direction. Do this for 3 sets 2x/day. 

3. Wrist extension w/ weight

   1. Position your forearm so that your wrist is off the edge of a couch cushion. Use a light weight (or grocery bag w/groceries if you don’t have one) and hold this with your palm facing down. Without lifting your forearm off the table / couch, bend your wrist upwards towards the ceiling. Make sure you only perform this in a tolerable range of motion. Aim for 3 sets of 15 reps, 2-3x/week. 

4. Finger extension w/rubber band

   1. Wrap a rubber band around your fingers and work to open your fingers gently against the rubber band. Try to only open the rubber band as far as you can without hyperextending your finger joints. Do this for 2-5 min, 4x/week. 

Just like doing any exercise, more is not necessarily always better so do these exercises to tolerance. Although these exercises are generally safe, getting thoroughly checked by a physical therapist can help rule out other conditions that may be misinterpreted as “hand arthritis.” If you feel persistent or worsening discomfort, please check with your physician and physical therapist!

Check out our new virtual physical therapy wellness service. You can speak with one of our licensed physical therapist for those little questions and concerns that don’t need a whole PT appointment. Get personalized wellness guidance and exercises from the comfort and safety of your own home!