Gentle Hand & Finger Arthritis Exercises for Seniors
A Full Routine for Hand Mobility, Strength and Everyday Movement
If you have arthritis in your hands, or your fingers have been feeling stiff or sore, you’ll often notice it during the little things you do every day.
Opening a jar, turning a tap, doing up buttons, picking things up or gripping and holding objects can all become more difficult when your hands aren’t moving as comfortably as they used to.
In this full follow-along routine, I’ll take you through a range of gentle exercises for the hands, fingers, thumbs and wrists.
We’ll work on mobility and strength, as well as some of the movements your hands need for everyday tasks such as gripping, pinching and picking things up.
What We’ll Work On
Throughout the routine, we’ll cover:
Hand and finger mobility
Thumb movement and strength
Wrist mobility
Gentle grip strength
Finger and thumb pinch strength
Practical movements such as gripping, pinching and picking up objects
You don’t need any special exercise equipment. Just grab a small towel, a soft sponge or squeeze ball and something light to pick up, such as a mug, remote control or glasses case.
Why Keep Your Hands Moving?
We use our hands all day without really thinking about it.
And just like the rest of the body, regular, comfortable movement can help maintain mobility and strength and keep your hands working well for the things you do every day.
If your hands have been still for a while, even a few gentle movements such as opening and closing your fingers or moving your wrists can be a nice way to get them moving again.
Exercising With Hand Arthritis
If you have arthritis, your hands may feel different from one day to the next. Some days they might move quite freely, while on other days they may feel stiffer or more sensitive.
There’s no need to force the movements or squeeze as hard as you can. Work within a comfortable range and adjust the exercises to how your hands are feeling on the day.
If your hands are particularly stiff, you may also find that warming them with warm water or a heat pack for a few minutes before exercising feels comfortable.
Before You Get Started
Take a moment before the routine to notice how your hands and fingers are feeling.
Then, once you’ve finished, check in with them again. Notice whether they feel any different and whether your fingers, thumbs and wrists are moving a little more comfortably.
These exercises are designed to be gentle and should feel comfortable. If an exercise causes pain, make the movement smaller or leave that exercise out.
If you have significant hand pain or swelling, a recent injury or surgery, or you’re unsure whether these exercises are suitable for you, speak with your doctor or physiotherapist before starting.
Our hands play such an important role in keeping us active and independent, so don’t forget to give them a little attention too.
Stay Moving, Stay Happy, and Enjoy Each Day!
Mike
