Reduce Pain in Your Wrists & Hands with these 7 Exercises

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When daily tasks get difficult due to stiffness, swelling, or pain in your hands, the right exercises can help get your hands back in motion. In fact, it is vital that you do not neglect exercising your hands during your workout regimes (the fingers, palms and wrists should be given priority while warming up). Doing so will help improve your range of motion and ease aches and pains.

 

Painful Hands: The Cause

When dealing with hand pain, arthritis is often the cause. It wears away at the cartilage of a joint (the cushioning material between bones). Consequently, this can cause inflammation and irritation of the synovial lining, which produces the synovial fluid that helps protect and lubricate the joint. The pain can get worse, particularly when used frequently for repetitive tasks, such as typing on a computer keyboard, or gripping kitchen utensils. Strength in your hands may also be diminished, making them weak, which consequently can make it hard to perform even the simplest of tasks.
Treating Hand Pain
Medicinal options are available for treating hand arthritis, such as taking pain-relieving medicines orally. Injections and steroid medicines, which decrease swelling in the joints, can also support and protect your hands. If a joint is actually damaged, surgery may be your best option. However, regardless of whether you have arthritis in your hands or not, one easy and non-invasive way to keep your hands pain-free is to do hand exercises to increase flexibility in the joints and improve their range of motion. Exercising your wrists, palms and fingers will help strengthen the muscles that support the hand joints, enabling you to perform hand movements with less discomfort. Exercise will also help keep ligaments and tendons flexible, as well as increase the production of synovial fluid, improving joint function.

7 Exercises to Alleviate Hand Pain

Exercise 1: Make a Fist

Here's How: This easy exercise can be done anywhere and any time your hand feels stiff. Hold your hand out straight and slowly bend it into a gentle fist, placing your thumb on the outside of your hand. Do not squeeze your hand tightly. Repeat the exercise 10 times, then repeat the whole sequence with the opposite hand.

Exercise 2: Finger Bends

Here's How: Hold your hand up straight. Bend your thumb down toward your palm, hold it for a couple of seconds, then straighten it back up. Bend your index finger toward your palm, hold it for a couple of seconds and release back into its neutral position. Repeat the process with each finger on your hand, then repeat the entire sequence on your opposite hand.

Exercise 3: Thumb Bend

Here's How: Hold your hand out straight. Bend your thumb inward toward your palm. Stretch out your thumb, as much as you can, toward the bottom of your pinky finger. Hold this position for a couple of seconds and return your thumb to the starting position. Repeat 10 times, then repeat the exercise on your right hand.

Exercise 4: Make an 'O'

Here's How: Start with your hand in the starting position (straight out). Then, curve all of your fingers, forming an 'O' shape. Hold for a couple of seconds, then straighten your fingers out again. Repeat the exercise a couple of times on each hand, and whenever it feels achy or stiff.

Exercise 5: Table Bend

Here's How: Place the side of your hand (the pinky finger) on a table, pointing your thumb upward. Bend the other four fingers until your hand makes an 'L' shape. Hold the position for a couple of seconds, then straighten your fingers, moving them back into the starting position. Repeat for a total of 10 times, and repeat the sequence on the opposite hand.

Exercise 6: Finger Lift

Here's How: Place your left hand, palm down, on a flat surface. Lift your thumb slowly off the table, holding for a couple of seconds, then lower. Repeat this process with each finger, then repeat the entire sequence on your opposite hand.  

Exercise 7: Wrist Stretch

Here's How: Exercising your wrists is just as important, because arthritis tends to make them sore and stiff. Hold your right arm out in front of you, palm facing down. With your left hand, press down on your right one as indicated in the image, until you feel a stretch in your wrist and arm. Hold the position for a couple of seconds and repeat the process 10 times. Once done, repeat the entire sequence on your opposite hand.

9 Stretches to Deal with Joint Pains

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOUR PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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Joints are where our bones connect. They provide physical support and provide our body with a range of motions. Any damage to the joints, incurred through force or infection, may hinder our ability to move, and cause pain. Joint pains are quite common; with about a third of the population suffering from joint aches and pains. The knees, shoulders, and thighs tend to be the most problematic. The older we get, the more likely it is that we’ll suffer from joint pains. What are Joint Pains? Joint pains can be weak or strong, and can be acute - lasting from one to two weeks, or chronic – lasting for several months. Whether it’s a strong pain or a weak one, it lowers our quality of life and must be treated. Treatment can be done by taking medication, through alternative medicine, or by performing simple, daily exercises. By exercising the muscles around the joints, you can strengthen them, thus improving your control over those joints. This will also help reduce joint-related pains. Knee Pain Knee pain is especially noticeable when going up a flight of stairs. In severe joint pains, even walking becomes a painful experience. Pillow Squeeze This exercise will help you strengthen your inner thighs and improve the support on the knees. Lie on your back, with your knees bent. Put a pillow between your knees. Squeeze the pillow with both knees for 5 seconds and release. Perform two sets of ten repetitions. If the exercise is too difficult, start by doing it while sitting on a chair.

Pillow Squeeze

From Sitting to Standing This exercise will help you transition between sitting and standing, making it easier to straighten your knees. Place two pillows on a chair and sit on them. Maintain an upright posture with both feet flat on the floor. Use your leg muscles to slowly and smoothly stand up. Slowly sit back down. Pay attention that your knees do not move forward and pass your toe line. Try doing this with your hands crossed against your chest and when they’re hanging at your sides. If the exercise is too difficult, add a pillow or two, or use a chair with armrests to use as leverage.

From Sitting to Standing

Thigh Joint Pain The largest joint in the human body, the thigh joint, supports most of the body weight and is a key component in maintaining one’s balance. Since these joints are critical for walking, any pain in the area can debilitate a person. Chronic pains in this region become more common with age. Bridge Exercise The bridge is a simple exercise you can perform every morning, which loosens the thigh joint. This makes it easier to move your joints throughout the day. Lay down on the floor with your back down and your legs bent. Your feet must be pressed against the floor. Lift your pelvis by pushing with your ankles. Keep your stomach muscles hard and your knees in line with your ankles. Your body should be in a straight line from your shoulders to your feet. Stay in this position for 3-5 seconds, and then lower your pelvis back to the floor slowly. Repeat ten times.

Classic Leg Lift If you have pain on one side, lay down on the opposite side. This can be done on the carpet or on a yoga mat. Raise the sore leg 6 inches (15cm) from the floor. Hold it in the air for 2-3 seconds Slowly lower your leg back down to the floor. Perform 10 repetitions. If possible, do the same for the other leg, but if you’re in too much pain – stop. Classic Leg Lift Shoulder Joint Pain Another common joint pain is shoulder pain, which is most common in people who perform repetitive movements with their shoulders, or those who spend long hours at a desk, in front of a computer. Shoulder Stretches You will need a fitness elastic band for this exercise. This type of exercise is a great way to strengthen your shoulder muscles, as well as improve their elasticity and range of motion. Secure the band to an object at waist-height. Grasp the band and stand with your back to the securing object. Take a step forward so that the band is stretched a little. Keep your arm straight and lift it upwards until it is parallel to the floor. Pay attention not to lift your shoulder. Keep your arm in that position for a second, and then slowly lower it back to the starting position. Perform 15 repetitions. It is recommended that you perform this exercise in different variations and in different directions, as shown in the images below.   Shoulder Stretches Wrist Pain Wrist pain can be caused by inflammation or repetitive actions such as typing on a computer, or even using kitchen utensils. These pains can appear as weakness in the palm, making it difficult to perform everyday tasks, like opening a jar. Fist Stretch Do these exercises whenever your palm feels weak, sore, or stiff. Open your palm and stretch your fingers outwards. Close your fists and stay in this position for a few seconds. Straighten and stretch your fingers again. Perform several repetitions a few times a day. Fist Stretch Stretching Your Fingers Reach out with your right hand, palm facing down. Use your other hand to slowly pull the 5 fingers in that hand, back. Try and provide resistance with your other hand. Make sure to stop if you reach a point where it hurts. Perform 10 repetitions for each hand. Elbow Pain The elbow plays a vital role in the arm’s movement. Repetitive motions that can lead to pain in the elbow could be playing tennis, washing windows, or even working with a screwdriver. These stretches should be performed 3 times a day, assuming they don’t hurt, or add to existing pain. Stretch and Straighten Stand straight with your arms at the sides of your body. Bend your hands towards your chest, so that only the forearm moves. Perform 10-20 repetitions. Stop if it starts hurting. Stretch & Straighten Forearm Twist Keep your hands tight against your body. Bend your forearms and keep them at a 90-degree angle. Twist your wrists to face up, then down again. Perform 10-20 repetitions for each hand. Stop if it starts hurting. g