Tendon glides
Move the fingers through the positions slowly to keep them mobile.
- 10 times
- 3 times a day
Should feel: The fingers moving freely Should not feel: Pain that lasts hours afterwards
Home / Patient library / Exercise sheets / Sheet 52
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.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Table-top hand stretch
Rest the hand flat and gently straighten the fingers.
- Hold 10 seconds
- 10 times
Should feel: A gentle stretch Should not feel: Forcing a stiff joint
Finger to thumb touches
Touch each fingertip to the thumb.
- 10 rounds
- Daily
Should feel: Control Should not feel: Pinching pain
Wrist circles
Slow, gentle circles.
- 10 each way
- Daily
Should feel: Free movement Should not feel: Pain
Walking
Gentle regular exercise helps the whole body.
- 20 minutes
- Most days
Should feel: Easier movement Should not feel: Exercising through a flare
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.
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.