Isometric thumb press
Press the thumb gently against the side of the index finger without moving it.
- Hold 10 seconds
- 10 times
Should feel: The muscles working Should not feel: Pain at the base of the thumb
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Thumb exercises
Hand & wrist · Thumb base arthritis
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Thumb circles
Slow circles within a comfortable range.
- 10 times
- 2 times a day
Should feel: Free movement Should not feel: Grinding pain
Finger to thumb touches
Touch each fingertip to the thumb.
- 10 rounds
- 2 times a day
Should feel: Control Should not feel: Pinching pain
Grip squeeze
Squeeze a soft ball gently — do not squeeze hard.
- 10 times
- Daily
Should feel: The hand working Should not feel: Pain at the thumb base
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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