Hand arthritis can be particularly debilitating, as it can impact everyday activities and severely diminish quality of life. The good news is that there are exercises specifically designed to help manage hand arthritis, improve grip stregnth and alleviate pain. 

We've tried to keep this list of arthritis hand exercises to ones that can be done with simple household objects, although therapy putty can be particularly useful. This is a type of putty for hand rehabilitation similar to silly putty, but in different densities meaning you can adjust how hard it is to squeeze. Exercises that we say can be done with a ball can also be done with this putty. It's easily available on amazon. 

Other items that you will need for some exercises will be elastic bands, towels and similar items.

Benefits of Exercise for Hand Arthritis

Engaging in regular exercise is crucial for managing hand arthritis. Exercise offers numerous benefits for individuals with hand arthritis, including:

1. Pain relief: Regular exercise can help reduce pain and discomfort associated with hand arthritis by strengthening the muscles surrounding the joints and improving joint stability.
2. Improved joint mobility: Exercise can enhance joint flexibility and range of motion, allowing for better hand function and the ability to perform everyday tasks with greater ease.
3. Increased strength: Strengthening exercises can help build muscle strength, which can provide stability and support to the affected joints.
4. Enhanced joint protection: By improving muscle strength and joint stability, exercise can reduce the risk of further joint damage and slow the progression of hand arthritis.
5. Improved overall well-being: Exercise has been shown to have positive effects on mental health, promoting relaxation, reducing stress, and improving overall well-being.

Getting Started with Hand Arthritis Exercises

Before starting any exercise program for hand arthritis, it's essential to remember: If an exercise hurts, STOP. The idea is to build stregnth, but overly exessive use of the joints can make things worse. 

Ideally it's important to consult with a healthcare professional or a physical therapist. They can assess your condition, provide personalized recommendations, and guide you through the exercises that are most suitable for your needs. It's important to listen to your body and avoid pushing yourself too hard, especially if you experience pain or discomfort during the exercises. 

Range of Motion Exercises for Hands

Range of motion exercises are designed to improve joint flexibility and maintain or increase the full range of motion in the affected joints. These exercises can be particularly beneficial for individuals with hand arthritis, as they help reduce stiffness and increase hand mobility. Here are some range of motion exercises to consider:

Finger Flexion and Extension

1. Start by placing your forearm on a table with your palm facing down.
2. Slowly bend your fingers, bringing the tips of your fingers towards the base of your fingers. Hold for a few seconds.
3. Straighten your fingers back to the starting position.
4. Repeat this exercise 10 times for each hand.

Finger Spread

1. Begin with your hand outstretched on a table, palm facing down.
2. Slowly spread your fingers apart as far as you comfortably can.
3. Hold this position for a few seconds.
4. Bring your fingers back together.
5. Repeat this exercise 10 times for each hand.

Wrist Flexion and Extension

1. Sit comfortably with your forearm resting on a table, palm facing up.
2. Slowly bend your hand upward, bringing your fingers towards your body.
3. Hold this position for a few seconds.
4. Return your hand to the starting position.
5. Repeat this exercise 10 times for each hand.

Wrist Circles

1. Begin by extending your arm in front of you with your palm facing down.
2. Slowly rotate your wrist in a circular motion, moving it clockwise.
3. After a few rotations, switch to counterclockwise rotations.
4. Repeat this exercise 5 times in each direction for each hand.

Strengthening Exercises for Hands

Strengthening exercises are essential for maintaining muscle strength and joint stability in individuals with hand arthritis. These exercises target the muscles in the hand and forearm, helping to improve grip strength and overall hand function. Here are some strengthening exercises to incorporate into your routine:

Finger Squeezes

1. Hold a soft ball, putty, or stress ball in the palm of your hand. (you can use a balled up wash cloth at a push).
2. Squeeze the ball as hard as you can without causing pain.
3. Hold the squeeze for a few seconds.
4. Release your grip and relax your hand.
5. Repeat this exercise 10 times for each hand.

Grip Strengthening with a Rubber Band

1. Place a rubber band around your fingers and thumb, creating tension.
2. Slowly open your hand against the resistance of the rubber band, stretching it as far as you comfortably can.
3. Hold this position for a few seconds.
4. Relax your hand and release the tension on the rubber band.
5. Repeat this exercise 10 times for each hand.
6. You can add more rubber brands for more resistance if needed.

Wrist Curls

1. Hold a light dumbbell or a water bottle, or can of soup in your hand with your palm facing up.
2. Slowly curl your wrist upward, bringing the weight towards your body.
3. Hold this position for a few seconds.
4. Lower the weight back down to the starting position.
5. Repeat this exercise 10 times for each hand.

Thumb Opposition

1. Start by resting your hand on a table with your palm facing up.
2. Touch your thumb to each fingertip, one at a time.
3. Repeat this exercise, moving your thumb across all four fingers.
4. Perform this exercise 10 times for each hand.

Stretching Exercises

Stretching exercises are crucial for maintaining flexibility and preventing muscle tightness in individuals with hand arthritis. These exercises help lengthen the muscles and tendons in the hand and forearm, promoting optimal joint function. Here are some stretching exercises to include in your routine:

Wrist Flexor Stretch

1. Extend your arm in front of you with your palm facing up.
2. Use your other hand to gently bend your wrist backward, feeling a stretch in the front of your forearm.
3. Hold this stretch for 15-30 seconds.
4. Release the stretch and relax your hand.
5. Repeat this exercise 3 times for each hand.

Wrist Extensor Stretch

1. Extend your arm in front of you with your palm facing down.
2. Use your other hand to gently bend your wrist downward, feeling a stretch in the back of your forearm.
3. Hold this stretch for 15-30 seconds.
4. Release the stretch and relax your hand.
5. Repeat this exercise 3 times for each hand.

Finger Stretch

1. Start by extending your arm in front of you with your palm facing up.
2. Use your other hand to gently pull your fingers back towards your body, feeling a stretch in the front of your hand.
3. Hold this stretch for 15-30 seconds.
4. Release the stretch and relax your hand.
5. Repeat this exercise 3 times for each hand.

Thumb Stretch

1. Begin by extending your arm in front of you with your palm facing up.
2. Use your other hand to gently pull your thumb back towards your body, feeling a stretch in the base of your thumb.
3. Hold this stretch for 15-30 seconds.
4. Release the stretch and relax your hand.
5. Repeat this exercise 3 times for each hand.

Once again, remember if any of this is painful, stop. It's important to listen to your body. These exercises can be great for managing arthritis pain in hands and helping to build stregnth, but it's important not to overdo it.