Hand Arthritis Stretches & Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. And today I’m
gonna show you some stretches and exercises for hand arthritis. So you’ll have better
Jazz Hands. Let’s get started. To start off you’re just gonna warm up your wrist. You
can prop it up on something so you can have your arm relaxed, but if you’re not next to
a table or counter top, you can just prop up your elbow on your leg or something like
that. But this will make it just a little more comfortable. So make a fist with your
hand and just getting the wrist loosened up first cause all those muscles and tendons
that go out into the hand are also in the wrist. So just start off with about 10 to
15, it doesn’t have to be anything too strenuous just getting those muscles loosened up a little
bit. And then you’re gonna do a little side to side. So same thing, just start off with
10 to 15 to get those muscles nice and loose. Then you;re gonna go into the fingers and
the hand. What you want to do now is try and keep your fingers as straight as you can and
you’re gonna tap each finger with your thumb in the middle. But try and keep them straight.
I know it’s kind of hard, but that’s just gonna get those joints at the bottom there
kind of loosened up. So just do about 3 times all of them back and forth to get everything
nice and loosened up. Shake it out a little bit if you need to. And then we’re gonna stretch
at each segment of the finger. So starting off with the ones closest to your hand, try
and keep those fingers straight, and just come in like this and then straight out. So
your fingers might bend just a little bit, but that’s ok, but you’re really trying to
get that joint moving. And just start off with maybe 10, just that continuous movement
back and forth. After you go to that one, then move on to the next one. Where now you
can curl those top fingers to get that bend in there. Almost like into a claw position.
But curling in and coming back out. Again, just 10 to 15 of those. And then going to
the end fingers. Now I have a really hard time doing this. Sometimes I have to hold
on and maybe even do each one individually. Now some people can kind of curl them all
at the same time. But I do have some hand arthritis, so just holding right below that
joint. Do maybe 2 bends one each one, and then alternate going back on each one. And
then coming back up. Until you get 10. So 5 sets of 2 should be fine. Getting those
nice and loosened up. Then the last one, starting off with all your fingers together like this,
and then just fan them out, and come back in. So really just getting that movement in
there. Now these are small joints, so you don’t have to do a whole lot. You don’t have
to do a long time of the stretches and exercises, you can just do 2 – 3 minutes, 2 – 3 times
a day. So fanning out and coming back in. So those were your stretches and exercises
for hand arthritis. So if you have any questions, leave them in the comments section, if you’d
like to check out some other videos, go to AskDoctorJo.com And remember, be safe, have
fun, and I hope you feel better soon.

42 thoughts on “Hand Arthritis Stretches & Exercises – Ask Doctor Jo

  1. Are there any specific stretches for the thumb? I have arthritis where my thumb joins my hand. Also, I checked your videos for foot exercises, specifically for the arch, but couldn't find any. You are so helpful!

  2. Great video! My arthritis is in the second joint of the thumb. Would love some advice on that! Thanks for all of the great videos that you share. Always so positive!!!!

  3. this exercise felt kind of uncomfortable, and made me slightly sore. Is that normal? Didn't even known i had arthritis…..

  4. Dr. Your videos are so helpful. I am 24 years old and suffering form neck straighting syndrome. Studying for long hours while looking down most probably has caused this. Could you please make a video for curing straight neck .Thanks God bless you 🙂

  5. What is it when you close and open the fist and one finger won't open without using the other hand to open it?

  6. hi dr jo. happy new year! 🙂 my mom is having a hard time extending her middle finger and it looks very rigid and slow every time she does it. she complains of pain early in the morning and in the middle of the night and she says it gets better the more she moves it throughout the day. she seems to have full prom and arom. do you think it might be arthritis? 🙁

  7. Thanks for the advice, I have started doing those exercises and notice that my hands do function better. Thanks for sending me those tips. Bill

  8. Hi Dr Jo
    Thank you for this video! Please make a video focused on the thumb. I'm experiencing pain in my thumb, which travels all up into my arm. 😖🤕 what causes this? Too much texting? Lol
    Thank you Dr Jo!

  9. These are great. Thank you. I had better get started. Getting arthritis in my first joint in both index fingers and thumbs. What do you think about ring splints for arthritis?

  10. Hey Doctor Jo, you got me out of my back pain and use your vids often to keep it in check. I have been suffering intermittently with rheumatoid arthritis in my. hands. Server enough to stop my activities for a week at a time. will this series of stretches help get that mobility back quicker. Also, should I wait till the inflammation subsides before pushing through.

  11. Hello Dr jo.. I need your help actually my younger sister did not do work properly by her right hand.. please suggest me an exercise for her hand problem… Please Reply.. Thank you

  12. I strrtched both hands at once, which felt fine to me. Have had PT when I had a wrist fracture and 1 yrs earlier other side elbow fracture. I broke 2 falls in 2 yrs each time with different hand. Now have thumb arthritis , predominantly in left but feel it in right also. I wasn't sure if exercise was okay for this as I had heard it might make it worse? Is that inaccurate? Had a shot in left but it didn't work. Follow up next week.

  13. Hi doctor jo i really appreciate your time and advice. Is there any tip in us determining whether the hand numbness/ weakness is associated with carpal tunnel or arthritis? I know the two are so similar it’s hard to know . Thank you so much for these videos. I have been struggling with numbness for about a year almost . Do you also recommend vitamins ?

  14. Hello. Thank you for this info and for making us laugh at the end. Fun is also important part of treatment. I suffered from carpal tunnel syndrome 21 years ago. It was doe to repetitive action at my work, not eating enough food, passing my whole work time with a fruit and a vitamin shake, which gave energy to work even with an empty stomach. I was able to escape from surgery by researching how the people cured themselves. I was given the opportunity to changed the type of work from cashier to a floral arrangement specialist and I love it. It took me a year I recover.
    I studied life styles and foods diet that other people have done in the case. No dairy products, no nitrated meats, no sugar, no fried food, no gluten food Ect. I did exercises 2/week and went to Drs. too. So, l passed 21 years in good health. And now the hands are imflammed. Maybe arthritis is a like dormant sickness would comes back when we are not taking good care of us, and specially when we get old. Is that true Dr? I just never give up and I keep searching for natural remedies and many of them are working. One of them warm Castor oil massage and rapping after to live overnight. I did 3 nights in a row and I saw good results. It is a detoxification process. I would continue going to the gym more often for yoga and dancing. As after retirement the house keeping is a never ending story, I would have to scheduled brakes in my routines and not skipping meals. There would be a lot of search and practice to leave a healthy life after retirement. My hands would be OK. It is a long process but some people in my road would need it too. Thank a lot.

  15. Not sure if I have arthritis in my hands but I’m going to try this. I work with my hands all day at work and they are sore all the time. Hopefully this works for me. Thank you for the advice.

  16. I tried this type of exercise but I got lots pain in my fingers.
    too much of swelling my middle finger it is good or not please give reply.

  17. Thank you. The cold weather has my arthritis hurting even more and none stop. I was going to take a muscle relaxer tonight but just doing these exercises once has brought my pain level from an 8 to a 4.

  18. you're more like batgirl than super girl .. you got the brains.. what i like about you is you give people " options " like people who are forced to live a life on opoids like hydrocodine because it doesnt get stronger you concur defintley

  19. Can you give vedio for Autoimmune Inflamatory Arthritis pain stiffness physiotherapy exercise vedio for joint of hand, leg, back , neck

  20. Hi Dr.Jo, I started watching your videos this morning and doing the exercises you are showing here. Might you have something for an index pointing finger knuckle joint? Thank you very much for your videos!

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