How can hand exercises help manage rheumatoid arthritis symptoms. What are the most effective exercises for improving hand flexibility and strength with RA. Which hand exercises are recommended by physical therapists for rheumatoid arthritis relief.

Understanding Rheumatoid Arthritis and Its Impact on Hand Function

Rheumatoid arthritis (RA) is an autoimmune condition that can significantly affect hand function, causing pain, stiffness, and reduced flexibility. For many individuals living with RA, maintaining hand strength and dexterity becomes a daily challenge. However, incorporating targeted hand exercises into your routine can provide substantial relief and improve overall hand function.

Why are hand exercises crucial for RA management? Hand exercises help keep tendons flexible, improve circulation through joints, and maintain muscle strength. These benefits can translate into easier performance of everyday tasks and reduced pain and stiffness.

Key Guidelines for Performing Hand Exercises with Rheumatoid Arthritis

Before diving into specific exercises, it’s essential to understand some general guidelines for practicing hand exercises with RA:

• Stop any exercise that causes pain
• Aim for 5 repetitions per session, once or twice daily (consult your doctor or physical therapist for personalized recommendations)
• Apply moist heat before exercising to ease motion and prevent discomfort
• Consider soaking hands in warm water, using a paraffin wax bath, or wrapping hands in a warm, damp towel prior to exercising

Is it safe to exercise during RA flares? During flares or when symptoms worsen, it may be advisable to wear a supportive brace or splint and temporarily pause exercises to prevent further joint damage. Always listen to your body and consult with your healthcare provider when in doubt.

Flat-Hand Finger Lifts: Enhancing Individual Finger Flexibility

The flat-hand finger lift exercise is an excellent starting point for improving finger flexibility and control. Here’s how to perform it:

1. Place your hand flat on a table or wall, palm down
2. Starting with your thumb, slowly lift each finger individually
3. Hold each finger up for 1-2 seconds
4. Gently lower the finger back down
5. Repeat with each finger

How does this exercise benefit individuals with RA? By isolating each finger’s movement, you can improve individual digit flexibility and strengthen the small muscles controlling finger motion. This can lead to better overall hand function and dexterity in daily activities.

Making a Fist: Improving Overall Hand Flexibility

The fist-making exercise is a fundamental movement that can significantly improve hand flexibility and range of motion. Follow these steps:

1. Start with your fingers straight
2. Slowly draw your fingers together into the center of your palm, forming a loose fist
3. Keep your thumb across your fingers, not tucked underneath
4. Hold this position for up to one minute
5. Slowly open your hand
6. Repeat a few times on each hand

Why is this exercise particularly beneficial for RA patients? Making a fist engages multiple joints and muscles in the hand simultaneously, promoting overall flexibility and reducing stiffness. Regular practice can lead to improved hand function and easier performance of tasks requiring a grip.

Towel Grip Exercise: Enhancing Hand Strength and Dexterity

The towel grip exercise is an excellent way to improve hand strength and dexterity. Here’s how to perform it:

1. Place a hand towel or kitchen towel flat on a table
2. With one hand lightly cupped, use your fingertips and thumb to “walk” your fingers towards you, pulling the towel into your palm
3. Gather as much of the towel into your fist as possible
4. Gently squeeze the gathered towel
5. Repeat a few times, then switch to the other hand

How does this exercise benefit RA patients? The towel grip exercise helps maintain awareness of your grip strength and how RA might be affecting it. It also promotes finger dexterity and hand muscle strength, which can translate to improved performance in daily tasks requiring fine motor skills.

Finger Pinches: Improving Fine Motor Skills

Finger pinches are a simple yet effective exercise for enhancing dexterity and fine motor skills. Follow these steps:

1. Touch your thumb to the tip of your index finger
2. Press firmly, like a pinch
3. Hold for 1-2 seconds, then release
4. Repeat with each finger individually

Why are finger pinches crucial for individuals with RA? This exercise can significantly improve your ability to perform tasks requiring precise finger movements, such as buttoning clothes or tying shoelaces. Regular practice can lead to increased independence in daily activities.

Thumb Stretch: Maintaining Thumb Mobility and Function

The thumb plays a crucial role in hand function, making thumb-specific exercises essential. Here’s how to perform a simple thumb stretch:

1. Start with your thumb pointing outward, away from your palm
2. Move your thumb across your palm, attempting to touch the base of your little finger
3. Hold for a few seconds, then return to the starting position
4. Repeat several times

How does this exercise benefit individuals with RA? The thumb stretch helps maintain the thumb’s range of motion and flexibility. This movement is particularly beneficial for improving your ability to grip circular objects, such as doorknobs or the handle of a hairbrush.

Finger Spread: Reducing Stiffness and Strengthening Hand Muscles

The finger spread exercise is a simple yet effective way to maintain hand flexibility and strength. Here’s how to do it:

1. Start with your hand in a relaxed position
2. Slowly and gently spread your fingers and thumb as wide apart as possible
3. Hold this position for several seconds
4. Relax your hand
5. Repeat several times

Why is the finger spread exercise beneficial for RA patients? This exercise helps reduce stiffness in the hand joints and strengthens the muscles surrounding these joints. Regular practice can lead to improved overall hand function and reduced pain and stiffness.

Additional Tips for Managing Rheumatoid Arthritis in Hands

While hand exercises are crucial for managing RA symptoms, they are just one part of a comprehensive treatment approach. Consider these additional strategies:

• Use assistive devices for tasks that strain your hands
• Apply heat or cold therapy as needed for pain relief
• Practice stress-reduction techniques, as stress can exacerbate RA symptoms
• Maintain a healthy diet rich in anti-inflammatory foods
• Stay consistent with your prescribed medication regimen

How often should you perform these hand exercises? While it’s generally safe to perform these exercises once or twice daily, it’s crucial to listen to your body and adjust accordingly. If you experience increased pain or swelling, reduce the frequency or intensity of your exercises and consult with your healthcare provider.

The Role of Professional Guidance in RA Hand Exercise Programs

While the exercises described above can be beneficial for many individuals with RA, it’s essential to recognize the importance of professional guidance in developing an exercise program tailored to your specific needs and limitations.

Why is professional guidance crucial for RA patients? A physical therapist or occupational therapist specializing in hand therapy can assess your individual condition, identify specific areas of weakness or limitation, and design a personalized exercise program that addresses your unique needs. They can also provide guidance on proper form and technique to ensure you’re performing exercises safely and effectively.

How can you find a qualified hand therapist? Consider these steps:

1. Ask your rheumatologist or primary care physician for a referral
2. Check with your local hospital or rehabilitation center for hand therapy services
3. Search for certified hand therapists through professional organizations like the American Society of Hand Therapists

Integrating Hand Exercises into Your Daily Routine

Consistency is key when it comes to reaping the benefits of hand exercises for RA. Here are some tips for incorporating these exercises into your daily life:

• Set a regular time each day for your hand exercise routine
• Perform exercises during activities you already do regularly, such as watching TV or during your morning routine
• Use reminders on your phone or sticky notes to prompt you to do your exercises
• Track your progress to stay motivated and identify improvements over time

How can you stay motivated to continue your hand exercise routine? Consider setting small, achievable goals related to your hand function, such as being able to button a shirt more easily or hold a cup for longer periods. Celebrate these milestones as you reach them to maintain motivation and recognize your progress.

Understanding the Long-Term Benefits of Hand Exercises for Rheumatoid Arthritis

While the immediate benefits of hand exercises for RA, such as reduced pain and stiffness, are often apparent, it’s important to recognize the long-term advantages of maintaining a consistent exercise routine.

What are the long-term benefits of hand exercises for RA patients? Regular hand exercises can lead to:

• Improved joint stability and function
• Slowed progression of joint damage
• Maintained or improved range of motion
• Enhanced ability to perform daily activities independently
• Reduced reliance on pain medication
• Improved overall quality of life

How long does it take to see results from hand exercises? While individual experiences may vary, many people with RA report noticeable improvements in hand function and reduced pain within a few weeks of starting a regular exercise routine. However, it’s important to approach hand exercises as a long-term commitment for managing RA symptoms and maintaining hand health.

Adapting Hand Exercises for Different Stages of RA

Rheumatoid arthritis is a dynamic condition, with symptoms that can fluctuate over time. It’s crucial to adapt your hand exercise routine to accommodate these changes and ensure you’re always working within your current capabilities.

How can you modify hand exercises during RA flares? During periods of increased disease activity, consider:

• Reducing the number of repetitions or the duration of each exercise
• Focusing on gentle range-of-motion exercises rather than strength-building movements
• Incorporating more frequent rest periods between exercises
• Using assistive devices to support your hands during exercises

Conversely, during periods of remission or reduced disease activity, you may be able to gradually increase the intensity or frequency of your hand exercises. Always consult with your healthcare provider before making significant changes to your exercise routine.

Complementary Therapies to Enhance Hand Function in Rheumatoid Arthritis

While hand exercises form a crucial component of managing RA symptoms, incorporating complementary therapies can further enhance hand function and overall well-being. Consider exploring these additional approaches:

Hydrotherapy

Performing hand exercises in warm water can provide additional benefits for individuals with RA. How does hydrotherapy help? The buoyancy of water reduces stress on joints while providing gentle resistance, allowing for a wider range of motion with less pain. Additionally, warm water can help relax muscles and reduce stiffness.

Mindfulness and Relaxation Techniques

Stress can exacerbate RA symptoms, including hand pain and stiffness. Incorporating mindfulness practices or relaxation techniques into your routine can help manage stress and potentially reduce symptom severity. Consider trying:

• Deep breathing exercises
• Progressive muscle relaxation
• Guided imagery
• Meditation

Massage Therapy

Gentle massage of the hands and forearms can help improve circulation, reduce muscle tension, and alleviate pain associated with RA. While professional massage can be beneficial, self-massage techniques can also be effective and easily incorporated into your daily routine.

Acupuncture

Some individuals with RA find relief from hand pain and stiffness through acupuncture. While more research is needed to fully understand its effectiveness for RA, many patients report improved symptoms and overall well-being after acupuncture treatments.

How can you determine which complementary therapies might be right for you? Consult with your rheumatologist or healthcare provider to discuss the potential benefits and risks of different therapies in the context of your individual RA management plan.

The Importance of a Holistic Approach to Managing Rheumatoid Arthritis

While hand exercises and complementary therapies can significantly improve hand function and quality of life for individuals with RA, it’s crucial to remember that these strategies are part of a larger, holistic approach to managing the condition.

What other factors should be considered in a comprehensive RA management plan?

• Medication adherence: Consistently taking prescribed medications as directed by your healthcare provider
• Regular medical check-ups: Monitoring disease progression and adjusting treatment as needed
• Healthy lifestyle choices: Maintaining a balanced diet, getting adequate sleep, and avoiding smoking
• Emotional support: Connecting with others who have RA through support groups or online communities
• Occupational therapy: Learning strategies to protect your joints during daily activities
• Adaptive equipment: Using tools designed to reduce joint stress during everyday tasks

How can you create a personalized RA management plan? Work closely with your healthcare team to develop a comprehensive strategy that addresses all aspects of your health and well-being. Remember that managing RA is an ongoing process, and your plan may need to be adjusted over time as your symptoms and needs change.

Staying Informed About RA Research and Treatment Advances

The field of rheumatology is continuously evolving, with new research leading to improved understanding of RA and innovative treatment options. Staying informed about these advances can help you make educated decisions about your care and potentially access new therapies that could improve your hand function and overall quality of life.

How can you stay up-to-date on RA research and treatment options?

• Follow reputable arthritis organizations and research institutions on social media
• Subscribe to newsletters from arthritis advocacy groups
• Attend patient education seminars or webinars
• Discuss new developments with your healthcare provider during check-ups
• Consider participating in clinical trials, if appropriate for your situation

By staying informed and actively engaged in your RA management, you can take a proactive role in maintaining and improving your hand function and overall health. Remember that while RA can present significant challenges, with the right combination of medical care, self-management strategies, and support, many individuals with RA lead full and active lives.

Hand Exercises for Rheumatoid Arthritis (RA) Relief

A few quick and simple exercises can ease RA pain and stiffness in your hands and make everyday tasks far easier.

By Madeline R. Vann, MPHMedically Reviewed by Alexa Meara, MD

Reviewed: February 14, 2023

Medically Reviewed

Hand exercises help keep your fingers moving by keeping tendons flexible and improving circulation through your joints.iStock

Losing hand strength and flexibility in your fingers is a common complaint for people with rheumatoid arthritis (RA). Fortunately, practicing a few easy hand exercises — no special equipment or much time needed — can be hugely beneficial both for stopping pain and stiffness and for improving joint function.

“It’s a nice way to get a little strengthening going and lets patients sense what their level of activity might be,” explains certified hand therapist Alice Pena, a physical therapist who is a former spokesperson for the American Physical Therapy Association.

Some Rules of ‘Thumb’ for Hand Exercises With RA

While hand exercises are typically good for rheumatoid arthritis, if anything hurts, stop. In general, you can repeat the following exercises up to five times per session, once or twice a day. Talk to your doctor or physical therapist about the best number of reps for you to avoid strains.

Moist heat can make the motion of hand exercises for rheumatoid arthritis easier and help prevent discomfort. One option is to soak your hands in warm water for 5 to 10 minutes before you begin. Treating your hands with a warm paraffin wax bath or wrapping them in a towel soaked first in hot water are other options. You can also practice some of these exercises, such as making a fist, while taking a warm shower.

1. Increase Flexibility With Flat-Hand Finger Lifts

Start by placing your hands flat, palm down, on a table or against a wall. Then, starting with your thumb, slowly raise each finger individually off the table or surface. Hold each finger up for one or two seconds, and then gently lower it.

2. Increase Your Range of Motion by Making a Fist

Start with your fingers straight out, then draw them together down into the center of your palm to make a loose fist. (Keep your thumb across your fingers and not tucked beneath them.) Hold this position for up to one minute, then open your hand slowly and repeat a few times on each hand.

3. Improve Your Grip by Walking Your Fingers

Place a hand towel or kitchen towel flat on a table. With one hand lightly cupped and supported by your fingertips and thumb, “walk” your fingertips toward you to pull the towel up into the palm of your hand. “Get as much towel into your fist as you can and gently squeeze,” says Pena. This keeps you aware of how RA might be affecting your grip and how strong your grip is, she explains. Repeat a few times then switch to your other hand.

RELATED: Don’t Lose Your Grip: Rheumatoid Arthritis and Grip Strength

4.

Increase Your Dexterity With Finger Pinches

Pinching your thumb to the tip of each of your fingers one at a time can help make everyday tasks — such as tying shoelaces or doing up buttons — easier if you have RA. Take your thumb and touch it to a finger and press it firmly like a pinch. Hold for a second or two and release. Do this with each finger individually.

5. Keep Your Thumb Nimble With a Simple Stretch

Focusing on your thumb is necessary because it is so important to so many different hand motions. A key exercise for maintaining the thumb’s function begins with your thumb pointing outward, away from your palm. Then move your thumb across your palm to try to touch the base of your little finger. This kind of motion can help you grip circular objects, such as the handle of a hairbrush.

6. Maintain Hand Flexibility by Spreading Your Fingers

Simply spread your fingers and thumb as wide apart as possible, slowly and gently. Hold for several seconds. This is a great way to reduce stiffness and strengthen the muscles around the joints in your hand.

Know When It’s Best to Take a Break

Succeeding with RA treatment means knowing when to temporarily lay off exercising, Pena says. For example, during flares or a worsening of your symptoms, it might be best to wear a supportive brace or a splint and forgo exercising to avoid additional damage to your joints. Listen to your body.

By subscribing you agree to the Terms of Use and Privacy Policy.

8 Ways to Prevent Rheumatoid Arthritis Joint Damage

Rheumatoid arthritis can leave joints feeling painful and stiff. Find out how exercise, a healthy diet, and other healthy habits can help.

By Diana RodriguezJune 3, 2023

7 Top Cities for People With Rheumatoid Arthritis

Abundant sunshine, good transportation, and a low-stress lifestyle are just a few key qualities that help determine which cities are rheumatoid arthritis. ..

By Beth W. OrensteinMay 25, 2023

How to Sleep Better With Rheumatoid Arthritis

A range of sleep problems are related to rheumatoid arthritis. These tips can help you get good quality sleep — which is important for managing inflammation…

By Christine BahlsMay 16, 2023

How Rheumatoid Arthritis Can Affect All Parts of Your Body

Rheumatoid arthritis affects the body beyond joint pain — your heart, lungs, skin, vision, bone health, and more. Learn about symptoms, complications,…

By Meryl Davids LandauApril 17, 2023

Hand Exercises for Rheumatoid Arthritis

View this

5 Ways Occupational Therapists Help With Hand RA Infographic

in our Infographic Center.

View this

5 Ways Occupational Therapists Help With Hand RA Infographic

in our Infographic Center.

The joints in the fingers, thumbs, and wrists can become stiff and swollen from certain types of autoimmune arthritis, especially rheumatoid arthritis. Everyday tasks, such as opening car doors and brushing teeth, can become challenging and painful. Hand exercises can help stretch and strengthen muscles and tendons, help relieve symptoms, and improve hand function.

Read more about Hand Pain and Rheumatoid Arthritis

The best hand exercise program is one that has been customized for a person’s unique anatomy and circumstances. A qualified health care practitioner, such as an occupational therapist or physical therapist who specializes in the hand, can tailor a program to an individual’s needs.

While a personalized hand exercise program is ideal, the 4 hand exercises described below are okay for most people who have rheumatoid arthritis. The goal of these exercises is to:

• Strengthen muscles and tendons in the hand and forearms
• Improving range of motion in the fingers and thumbs
• Improve hand function, including the ability to grip, pinch, and hold objects

If hand pain is present, it is a good idea to clear these exercises with a qualified health care practitioner. During each exercise, keep the wrist in a relaxed, neutral (straight) position. Stop any exercise if it triggers sharp or severe pain.

advertisement

Thumb Crosses

Rheumatoid arthritis can make the joint at the base of the thumb (the carpometacarpal joint) feel stiff, achy, and weak. Since the thumbs are used during many daily activities, it is important to maintain these joints’ range of motion and muscle strength.

Doing this exercise regularly may help alleviate stiffness and improve strength:

• Extend your fingers and thumb straight up, like you are about to give a high-5
• Bring your thumb across the palm of your, hand toward the base of your pinky

Hold for a few seconds and then relax. Repeat 8 to 12 times, then switch hands. Do 1 to 3 sets a day.

Knuckle Bends

These exercises are designed to ease stiffness in the knuckles and strengthen the forearm muscles that control the fingers.

• Start with fingers extended in the high-5 position
• Make a claw by bending your 4 fingers at their top two knuckles (called the proximal interphalangeal joints and the distal interphalangeal joints)
• Try to bend the knuckles so much that the tips of the fingers curl around and touch the palm. Due to stiffness or deformity, it might not be possible to reach all the way to the palm, in which case simply proceed as far as is possible and comfortable for you.
• Keep the thumb extended throughout this exercise

When doing this exercise, try to resist the urge to bend the large knuckles (called the metacarpophalangeal joints) where the fingers meet the palm. Repeat the exercise 8 to 12 times, then switch hands. Do 1 to 3 sets a day.

In This Article:

• Therapy for Rheumatoid Arthritis in the Hand

• Hand Exercises for Rheumatoid Arthritis

Fist Stretches

Stiff, swollen hand joints can make it difficult to make a fist. Making a fist requires a lot of the same muscles and tendons that are used for gripping. Regularly performing this fist stretch may help improve grip strength.

• Make a fist
• Extend your fingers and thumb, so they are straight and fanned out

It may be challenging to make a tight fist or fully straightening the fingers and thumb. Do your best. Repeat 8 to 12 times, then switch hands. Do 1 to 3 sets a day.

Thumb to Fingertip Touches

This exercise can increase dexterity and strength in the thumb and finger joints. Regularly performing this exercise may help improve the ability to pinch small objects, such as credit cards, papers, and eating utensils.

• Start with the thumb and fingers extended in the high 5 position.
• Touch the tip of your thumb with the tip of your index finger, similar to an “okay” sign.
• Return the index finger to the starting position, and repeat with the other 3 fingers, touching the tip of the thumb to the tips of the middle, ring, and pinky fingers.

When touching a thumb to fingertip, try to keep the other 3 fingers straight up. Repeat this series 8 to 12 times, then switch hands.

advertisement

When done regularly, these hand exercises will probably get easier over time. Once hand strength improves, regular exercises may still be necessary to maintain functional gains.

Read more about Treatments for Rheumatoid Arthritis in Hands

A licensed health care practitioner with specialized knowledge about rheumatoid arthritis in the hands can suggest additional exercises as well as other treatments to help alleviate rheumatoid arthritis symptoms in the hands.

Cheryl Crow is a licensed occupational therapist. A rheumatoid arthritis patient herself, Ms. Crow combines her personal experiences and professional expertise to help others navigate the everyday challenges associated with chronic joint pain.

• Share on Facebook
• Share on Pinterest
• Share on Twitter
• Subscribe to our newsletter

• Email this article

advertisement

Editor’s Top Picks

• Hand Pain and Rheumatoid Arthritis

• Hand Rheumatoid Arthritis Signs and Symptoms

• Treatments for Rheumatoid Arthritis in Hands

• Exercising for Rheumatoid Arthritis Relief

• Gentle Stretching Exercises for Rheumatoid Arthritis

• Aerobic Exercise with Rheumatoid Arthritis

Exercise for rheumatoid arthritis | Hello

In rheumatoid arthritis, the disease affects small joints, gradually spreading its harmful effect to larger ones. In the process, the inner surface of the articular bag and cartilage tissue are destroyed. Most often, the disease affects women and teenagers, as well as people who are regularly exposed to physical activity. By resorting to exercise therapy for rheumatoid arthritis (exercise therapy), you can ease the symptoms and improve well-being. Treatment of the spine and joints is prescribed by exercise therapy doctors, orthopedists or rheumatologists. The program is compiled taking into account the patient’s condition, his physical capabilities and existing contraindications.

What does exercise therapy do

Thanks to therapeutic exercises in rheumatoid arthritis, joint mobility is preserved. With a decrease in activity, muscle tissue atrophies, blood circulation slows down, and edema develops. At the same time, body weight increases. This is important because being overweight interferes with movement and puts more stress on your joints.

Thanks to the exercises, muscle and connective tissues, tendons are strengthened. As a result, the risk of injury is reduced. Simultaneously, during exercise, muscle relaxation occurs, and in rheumatoid arthritis, this helps prevent pain and accelerates regeneration processes.

Classes have a positive effect on the processes of metabolism and oxygen absorption, weight is reduced. But exercise therapy for rheumatism is contraindicated if the disease is in an advanced stage, and also when:

• inflammation in the internal organs and the cardiovascular system is detected;
• the acute stage of a chronic disease has begun;
• infection has occurred;
• there is intoxication of the body;
• infection develops;
• have heart or lung failure;
• suffering from fever;
• the temperature has risen;
• a hernia appeared;
• diagnosed with cancer.

Physical activity in rheumatoid arthritis should be regular and feasible. It is necessary to perform the exercises three times a day: in the morning, in the afternoon and before bedtime. At the same time, you should try to evenly distribute the load, equally working with both right and left limbs. Breathing should be measured, deep, and the load should be increased gradually, taking into account well-being.

Caring for the hands

Hand exercises for rheumatoid arthritis include exercises for fingers, wrists, shoulders and elbows. Classes begin with the development of the wrists, gradually rising up:

1. Stretch your arms forward. Turn open palms in different directions.
2. Close fists and repeat turns.
3. Sit down at the table. Place open palms on it. Now you need to raise your fingers up so that everything that is below the interdigital spaces lies motionless on the table.
4. Press palms together (as if in prayer) and raise to the level of the face. Put your elbows on the table. Then you need to slowly spread them, while the fingers should still touch each other.
5. Squeeze an expander, a special ball or an anti-stress toy in the palm of your hand.

To develop the elbow joints, it is necessary to bend and then raise the arms so that the hands are down and the elbows are at shoulder level. Now you need to reduce and breed the shoulder blades. Then you need to go to the wall, lean on it with your elbows and start push-ups.

Physical exercises for rheumatoid arthritis to develop the shoulder girdle include classic movements. First you just need to take turns raising and lowering your shoulders. After that, you need to make circular movements back and forth with them. To stretch from behind, behind the back at waist level, you need to interlock your fingers into the lock and lift them up, bringing the shoulder blades together.

Footwork

Orthopedists have developed a standard set of exercise therapy exercises for the lower extremities in rheumatoid arthritis. There are also proprietary methods. The classic exercises are as follows:

1. Tighten your toes and relax them.
2. Stand up straight and roll from heel to toe and back.
3. Rise on your toes and try to stay in this position for 1-2 minutes.
4. Place small objects on the floor and then try to pick them up. The exercise can be done both sitting and standing.
5. Rotate the foot, raise and lower it. You can also sit down.
6. Lie on the floor and do a “bike” with your hips up and your feet imitating the motion of the pedals.
7. Still lying on the floor, stretch out your arms and legs. Then you need to slowly bring the left heel to the buttocks, and then raise the leg so that the knee touches the chest. Repeat the movement on the right side.
8. Lying on your back, bend your knees and spread them to the maximum distance.
9. The exercise is similar to the previous one, but is performed with outstretched legs.

It is very useful to walk barefoot on the ground or grass as often as possible. Periodically, it is desirable to make swing movements: just stand up straight and stretch your legs, and then make wide swings with one limb, then the other.

Emphasis on the knees

Very effective exercises for rheumatoid arthritis of the knee, developed by Dr. S.M. Bubnovsky. The main goals of the complex he proposes are to activate the blood supply in the knee area, stimulate the production of synovial fluid, and strengthen the ligaments and muscles. Also in the process, the spinal column is strengthened, thereby reducing the pressure of body weight on the knees. The complex proposed by the doctor consists of only three exercises:

1. Lie down on the floor and roll over onto your back. Then, in turn, raise one leg, then the other, bending it at the knee. Fix the limb at the top point for 1 minute. Legs should always be lowered slowly. While one limb is up, the other should lie on the floor. Repeat the movement 10 times. Hands can be extended along the body or placed on the stomach.
2. Same starting position. It is necessary to raise the pelvis with support on the feet and outstretched arms. You should get a “bridge” with the legs as bent as possible. Next, you need to stand like this for at least 1 minute and gently lower yourself. Exercise is done 15 times.
3. Lie on your back with your arms and legs extended. Then slowly bring one knee to the nose, then the other. You can help yourself with your hands, pull yourself up with your head. Do 10 sets for each leg.

To practice Bubnovsky on the floor, you need to prepare a soft surface. You can work on an orthopedic mattress. The complex cannot be called easy to perform, but the result of the classes appears quite quickly.

Summary

Exercise therapy does not cure rheumatoid arthritis. In severe situations, the pain will not go away, and you still have to go for surgery. But the body prepared by exercises recovers faster and easier. In the initial stage of the disease, classes will help to maintain joint mobility for longer and lead a full-fledged lifestyle.

Exercises for rheumatoid arthritis of the hand

What is rheumatoid arthritis and what is exercise?

Rheumatoid arthritis is a joint disease that often affects the hands and wrists. Hand exercises include mobility, strengthening (with equipment such as putty), or functional training.

Study profile

We found seven studies comparing hand exercise with no exercise therapy in 841 adults with rheumatoid arthritis.

Main results

In a short-term follow-up (less than 3 months), people who did hand exercises rated their function 1.1 points higher on an 80-point hand function test (0 to 80 points, higher score means better function) . People who didn’t exercise rated their functions 75 points.

At medium-term follow-up (3 to 11 months), people who did hand exercises rated their function 5 points higher on a 100-point scale (0 to 100 points, higher score means better function), and 4 points higher with long-term follow-up (more than 12 months). People who did not exercise rated their functions at 52.1 points.

In a short-term follow-up, people who exercised rated their pain 28 mm lower on the 100 mm pain scale (0 to 100 mm, lower value means less pain). People who didn’t exercise rated their pain at 68mm. At the mid-term follow-up, people who exercised rated their pain 3 points lower on a 100-point pain scale (from 0 to 100, lower means less pain), and 4 points lower at long-term follow-up. People who didn’t exercise rated their pain at 51.4.

In short-term follow-up, exercisers had 3% and 4% improvement in their left and right hands in grip strength. For individuals who did not exercise, strength indicators were 14. 3 kg and 15.6 kg, respectively. At both medium and long term follow-ups, exercisers had a 1% improvement in both hands in average grip strength. In individuals who did not exercise, strength indicators were 13.2 kg.

In short-term follow-up, exercisers had 4% and 6% improvement in left and right hands in pinch strength. For individuals who did not exercise, strength indicators were 1.2 kg and 1.2 kg, respectively. At medium and long-term follow-up, exercisers had 2% and 3% improvement in both hands in average pinch grip strength. In individuals who did not exercise, strength indicators were 4 kg.

It should be noted that while there were apparently better measures of hand function, pain, grip strength, and pinch grip with hand exercises, these improvements may not equate to clinical benefit.

No study evaluated the American College of Rheumatology Criteria 50 (a measure that indicates greater than or equal to 50% improvement in a patient’s symptoms when receiving treatment).