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Joint protection and hand exercises

Bone & joint disease · Rheumatoid 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. Protect your joints in daily life: lift with both hands, use thicker handles and a looser grip, and carry bags on the forearm or shoulder rather than in the fingers. During a flare, when a joint is hot and swollen, rest it and do only the gentle movement exercises, not the squeeze.

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Warm water soak

Warm water soak

Test the water with your elbow first: it should feel comfortably warm, not hot. Rest both hands in the bowl and slowly open and close a loose fist. Skip the soak if a joint is hot, red and swollen; on those days just move it gently.

  • 5 minutes
  • Before the exercises

Should feel: The hands loosening as they warm Should not feel: Water hot enough to sting or redden the skin

Tendon glides

Tendon glides

Start with the hand open and the fingers straight. Move slowly through each shape shown, holding each for a few seconds and opening the hand fully in between: (1) table-top: bend only at the big knuckles, fingers straight; (2) straight fist: fingertips to the base of the palm, big knuckles bent; (3) hook fist: bend the finger joints, big knuckles straight; (4) full fist: curl the fingers into the palm, without squeezing.

  • 10 times
  • 3 times a day

Should feel: The fingers moving freely Should not feel: Pain that lasts hours afterwards

Table-top hand stretch

Table-top hand stretch

Rest the hand palm-down on a table. Gently let the palm and fingers lie as flat as they comfortably go, then spread the fingers apart, hold, and bring them back together. Never press a stiff finger down by force.

  • Hold 10 seconds
  • 10 times

Should feel: A gentle stretch Should not feel: Forcing a stiff joint

Finger to thumb touches

Finger to thumb touches

Touch each fingertip to the thumb.

  • 10 rounds
  • Daily

Should feel: Control Should not feel: Pinching pain

Wrist circles

Wrist circles

Sit with the forearm resting on a table and the hand just past the edge, fingers relaxed in a loose fist. Slowly circle the hand one way, then the other.

  • 10 each way
  • Daily

Should feel: Free movement Should not feel: Pain

Walking

Walking

Gentle regular exercise helps the whole body.

  • 20 minutes
  • Most days

Should feel: Easier movement Should not feel: Pain or stiffness that is worse the next day — do less next time, and during a flare do only the gentle movements

Grip squeeze

Grip squeeze

Hold a soft ball or a rolled-up hand towel. Squeeze gently, hold, then let go slowly. Skip it on a day when the hand is hot and swollen.

  • Hold 3 seconds
  • 10 times
  • Once a day

Should feel: The hand and forearm working Should not feel: Knuckle pain that lasts after you stop

Sit to stand

Sit to stand

Sit on a firm chair with your feet flat and a little behind the knees. Stand up, using your hands on your thighs only if you need to, then sit down slowly.

  • 10 times
  • Once or twice a day

Should feel: The thighs working Should not feel: Sharp knee pain

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

Guides for you

In your language, free to download. Each one is a short PDF you can keep on your phone or print.

Methotrexate Englishहिंदीमराठी
Eating with Arthritis Englishहिंदीमराठी
Your Steroid Tablets Englishहिंदीमराठी
Starting to Exercise Safely Englishहिंदीमराठी

Read about Rheumatoid arthritis

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