Hand Wrist Stretches for Arthritis Pain Relief Ask Doctor Jo
Hey everybody, it’s Doctor Jo. Don’t worry, I wasn’t hunting Bambi, but here in the south, hunting is a really big deal, and sometimes your hand can start hurting. So I’m gonna show you some stretches for your hands and your fingers today. Alright, let’s start with some wrist exercises. First you can keep your elbow bent, that’s fine, and you’re going to bring your fist downward so you’re getting a stretch up here. You can either hold it for 30 seconds, if it’s not too tight, or you can just do a slow motion going up and.
Down, and do that just 10 times repeatedly. So either 30 seconds holding it down, 30 seconds holding it up. Or rotating back and forth. And that’s gonna get that wrist loosened up for you a little bit. Then you can turn your fist to the side and go down and up that way. So, same kind of thing, you can either hold it down for 30 seconds, hold it up for 30 seconds, or just do a slow movement back and forth about 10 times. Once you get your wrist.
Loosened up, then you’re gonna start working on your fingers. So first usually what I’ll do is I’ll start closest to the hand and then move my way to the end. So bending at your joints on the outside here, you’re going to just bring them down. If you want to push a little bit more with your other hand you can. Stretching those joints out a little bit. Same kind of thing, you can go 10 times just back and forth, a little pop in there, or you can hold it for 30 seconds. Then you’re gonna move up to the next joint where you’re.
Gonna curl your fingers down. You’ll be able to see them all right there, and there getting those joints in the middle right there. Same kind of thing, you can hold it for 30 seconds, or you can just curl your fingers up and down to get them moving. And then the last joint on the end is usually the hardest. Sometimes people can just bend them without holding on to them with their fingers. I have to hold on to mine. Mine don’t bend on their own. And just kind of curling them down and coming up. So, same thing, you can hold them for.
30 seconds, or you can do 10 just nice and slow moving back and forth. Then the last once to get your thumb involved a little bit, is just to touch each finger with your thumb. Get that moving back and forth. You can circle around, or you can go back the other way, or you can alternate. And there you have it, that should loosen up your wrist and your fingers. So all you hunters out there, or anybody who has arthritis in their hands and wrists in general, those are some good stretches to get you loosened up and get you going.