Rheumatoid arthritis (RA) is an autoimmune condition in which the immune system attacks joint tissue, causing pain, swelling, and stiffness. Symptoms can appear in any joint, but are most common in the hands and fingers.
Symptoms of Rheumatoid Arthritis in Hands
When RA affects your hands, you may experience:
- Hand pain, finger pain, swelling, and stiffness
- Hand and finger joints that are warm and tender to the touch
- Same joints affected on both sides of the body (e.g., both wrists)
- Deformed finger joints
- Carpal tunnel symptoms such as numbness and tingling in the hands
- Fatigue
- Joint pain and stiffness that lasts more than an hour when you wake up
What are the best exercises for finger and hand joints?
Performing some of the following exercises regularly may help improve your RA symptoms:
1. Fingertip Touch
How to do it:
- Hold both arms up in a comfortable position, elbows bent with palms facing out.
- Start with the index finger and slowly bend it down until it touches the thumb, then open the hand.
- Do the same with the middle, ring, and pinky fingers.
- Repeat as many times on each hand as needed.
2. Thumb Cross
How to do it:
- Hold both arms up in a comfortable position, elbows bent with palms facing out.
- Slowly bend the thumb until it touches the palm near the base of the pinky.
- Return the thumb to the starting position.
- Repeat as many times on each hand as needed.
3. Finger Curls
How to:
- With your palm facing out, slowly roll your fingers down from the tips until you can touch your palm with your fingertips.
- Cross your thumbs forward, forming a loose fist.
- Slowly open your hand back up.
- Repeat as many times for each hand as needed.
4. Finger Raises
How to:
- Place one hand flat on a table, palm down and fingers spread.
- Keeping the remaining fingers as flat as possible, slowly raise your thumb as high as you can.
- Hold for a few seconds, then lower.
- Repeat with each finger, then switch hands.
- Repeat as many times for each hand as needed.
5. Finger Moves
How to:
- Start by placing your hand on a table, palm down and fingers extended.
- Keeping your thumbs steady and in contact with the table, move the fingers of each hand back under the palm.
- Then slowly return them to the starting position.
- Repeat as many times for each hand as needed.
6. Tug of War
How to do it:
- Place an envelope or card between your thumb and index finger.
- With your other hand, try to pull the envelope or card out while counting to three, but keep the same pull with your thumb and index finger.
- Repeat using your thumb and remaining fingers on your hand to resist the pull of your other hand.
- Repeat with your other hand holding the envelope or card.
7. Form a ‘C’
How to do it:
- Start by keeping your hand straight and your fingers together.
- Gently curl your fingers into a “C” shape, as if you were holding a can or bottle.
- Slowly return your hand to the starting position.
- Repeat as many times for each hand as needed.
8. Finger Stretch
How to do it:
- Place your hand on a flat surface, such as a table, with your palm facing down.
- Move your thumb away from your hand.
- Starting with your index finger, move it up over your thumb.
- Continue with each finger, moving it up and toward your thumb.
- Repeat as many times for each hand as needed.
Always consult your doctor or physical therapist before starting any exercise program. They will know which activities are best for you.
