Hand & Wrist Stretches for Arthritis Pain Relief – Ask Doctor Jo

Hand & Wrist Stretches for Arthritis Pain Relief – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. Don’t worry,
I wasn’t hunting Bambi, but here in the south, hunting is a really big deal, and sometimes
your hand can start hurting. So I’m gonna show you some stretches for your hands and
your fingers today. Alright, let’s start with some wrist exercises. First you can keep your
elbow bent, that’s fine, and you’re going to bring your fist downward so you’re getting
a stretch up here. You can either hold it for 30 seconds, if it’s not too tight, or
you can just do a slow motion going up and down, and do that just 10 times repeatedly.
So either 30 seconds holding it down, 30 seconds holding it up. Or rotating back and forth.
And that’s gonna get that wrist loosened up for you a little bit. Then you can turn your
fist to the side and go down and up that way. So, same kind of thing, you can either hold
it down for 30 seconds, hold it up for 30 seconds, or just do a slow movement back and
forth about 10 times. Once you get your wrist loosened up, then you’re gonna start working
on your fingers. So first usually what I’ll do is I’ll start closest to the hand and then
move my way to the end. So bending at your joints on the outside here, you’re going to
just bring them down. If you want to push a little bit more with your other hand you
can. Stretching those joints out a little bit. Same kind of thing, you can go 10 times
just back and forth, a little pop in there, or you can hold it for 30 seconds. Then you’re
gonna move up to the next joint where you’re gonna curl your fingers down. You’ll be able
to see them all right there, and there getting those joints in the middle right there. Same
kind of thing, you can hold it for 30 seconds, or you can just curl your fingers up and down
to get them moving. And then the last joint on the end is usually the hardest. Sometimes
people can just bend them without holding on to them with their fingers. I have to hold
on to mine. Mine don’t bend on their own. And just kind of curling them down and coming
up. So, same thing, you can hold them for 30 seconds, or you can do 10 just nice and
slow moving back and forth. Then the last once to get your thumb involved a little bit,
is just to touch each finger with your thumb. Get that moving back and forth. You can circle
around, or you can go back the other way, or you can alternate. And there you have it,
that should loosen up your wrist and your fingers. So all you hunters out there, or
anybody who has arthritis in their hands and wrists in general, those are some good stretches
to get you loosened up and get you going. If you have a question, please leave it in
the comments section. And if you’d like to check out some more videos, please go to AskDoctorJo.com.
Have fun, be safe, and I hope you feel better soon.

28 Replies to “Hand & Wrist Stretches for Arthritis Pain Relief – Ask Doctor Jo”

  1. They might help out a little, but I have a carpal tunnel syndrome stretches video if you want to check that out too!! Good luck!!

  2. If you've been wrapping lots of presents lately and you have arthritis, you may need to check out my hand stretches and exercises to keep your hands and wrists from getting stiff and painful.

  3. I had a car accident and the air bags did not deploy. I went forward and my thumbs got bent backward / sideways.  They hurt all the time and cannot move them back or sideways with without sharp pain.  They get stiff and the muscle between the index and thumb swells up and get hard .  I cannot pick up anything heavy.  I get relief for a few days from aggressive massage in that area.  What are my options for permanent relief? Mike

  4. I've been working on a huge landscaping project this past summer and I developed what I believed to be small joint pain (mostly at night) when I wake up in the morning my hands are so stiff, then they improve. Lately it's been more painful than usual, I think that it's been about 3 months now. Do you think that this is as a result of over using my hands? Somedays, I worked very long hours.

  5. Great videos Doctor Jo!
    I've always felt that my fist is "open", and it hurts sometimes. After these exercises its been better. I hope i'll soon be back to yoga !!
    Could you do a video showing how to put the fist back in place?
    Thank you and good luck!

  6. I work 10 hour shifts for General Sealants Company. I wake up in the mornings my hands are locked and painful to open. I normally run them in hot water for a few seconds then open and close them to be able to use them. What else can I do in order for the pain to go away and for my joints to stop locking on me? They either lock closed fist or in unable to close them.

  7. My wrist is very swollen and I can't turn it or move it up or down, it's very painful, is there anything I can do to fix it?

  8. i work out a lot, was wondering if that prevents wrist arthritis – because im also on PC a lot… use wrists just for stabilization in things exercises like bench press, or more actively involved in curls. what do ya think?

  9. Hi jo I broke my wrist at football training on 11 of April and the cast com of the end of may I whet to play my first game of football then my wrist was in so much pain whet back to the doctor send I stretch ligament how long do they he'll I'm in pain all the time

  10. hey dont know what happend to my wrist it cracking and when i left weight it has pain doctor said u should rest how long i shuld rest ?

  11. started having pain in my right wrist the other day. had it again today. just did the exercises and it went away pretty much completely. i will definitely be doing these every day.

  12. I don't feel pain in my wrists but I have cracking noise comes from my wrists, do these exercises help in cracking of wrist's case???

  13. My wrist changed after developing RA. The pain isn't as bad as it was in the beginning, but I've lost range of motion and strength. Is there any way for me to get that range of motion and strength back? I don't want restrictive surgery. Thank you

  14. you need to give yourself more credit you said you cant help me but i beeen trying out your excersizes and wow its amazing if stretches were karate i would call you bruce lee

  15. are you a chiropractor by the way? is that your profession because your neck excersizes are like solid gold .. but the hand unfortuantley nothing helps but hydrocodine not even anti inflam or tyenol , musle relaxers helps .. jo wh is that muscle relaxers dont help the hand? Jo the bone came out my hand last year

  16. I just watched this video, I'm dealing with that annoying 'Trigger Finger' and soreness in my hand due to that.
    Hopefully these stretches will help.
    Thanks for your info, I've watched a video of yours on sciatica stretches, It helps!

  17. I am having a CMC surgery July 12 and I tried your first exercise and I got a severe hand and arm cramp. The rest I could do. So I will tackle them slowly.

  18. I am not at all in a situation to move my wrist.
    …..
    It's paining…..
    …..
    Can u please suggest few other exercises

Leave a Reply

Your email address will not be published. Required fields are marked *