Healthy Living

The Golden Rule of Rheumatoid Arthritis Joint Health: Keep Moving!

Try out some hand exercises

There are several quick and simple exercises that can help keep both your hands and fingers flexible, all the while improving your range of motion. Such exercises include the following:

  • Fingertip touches – Start by bending your index finger downward to touch your thumb at the tip and open your hand back up again. Do the same for all your other fingers and repeat this exercise a few times for each hand.
  • Finger lifts – Start by putting one hand flat down on a table, with your palm down and your fingers spread out. Slowly lift your thumb as high as you can, all the while trying to keep your other fingers flat. Hold your thumb up for a few seconds and then put it back down. Repeat this exercise a few times for each finger on each hand.
  • Finger spreads - Start by putting one hand flat down on a table, with your palm down and your fingers spread out. Slowly move your thumb away from your hand and beginning with your index finger, try moving it up and over your thumb. Do the same for all your other fingers and repeat this exercise a few times for each hand.
  • Finger curls – Start by rolling your fingers on one hand slowly towards your fingertips and touch your palm. Then, cross your thumb in front. Slowly open your hand back up again and repeat this exercise a few times for each hand.
  • Finger walking – Start by putting both of your hands flat down on a table, with your palms down and your fingers spread out. Keeping your thumbs flat down on the table, walk the fingers of each hand back under your palms and then slowly return them to their original positions. Repeat this exercise a few times.
  • Thumb crosses – Start by slowly bending your thumb until it reaches your palm near your little finger and then return your thumb to its original position. Repeat this exercise a few times for each hand. 
  • Making a C – Start by holding your hands and fingers straight and near one another. Curve your fingers into a ‘C’ shape, as if you are holding a bottle. Then, slowly return your hand to its original position. Repeat this exercise a few times for each hand.