How Hand Exercises Have Helped My Rheumatoid Arthritis

Rheumatoid arthritis (RA) is an autoimmune disease that causes inflammation and pain, often affecting the small joints in the hands, wrists, feet, ankles, and neck. For me, the pain and discomfort in my hands and wrists have been the most challenging aspect of living with RA.

When I was first diagnosed, I struggled to care for myself, perform at work, and tend to my newborn son. Despite these challenges, none of my health care providers recommended daily hand exercises — a simple yet effective intervention I wish I had known about sooner.

It wasn’t until 2021, when I came across Corinne McLees, an occupational therapist known as Hand Coach Corinne on Instagram, that I was introduced to hand exercises. These exercises, I learned, could make a significant difference.

“Hand exercises are one of the least talked-about interventions for those with arthritis, but they can be such a game-changer,” says McLees. “Depending on the hand exercise, you can use them to strengthen your grip, improve your fine motor skills, or decrease your pain and inflammation.”

Incorporating hand exercises into my routine has greatly improved my hand strength and reduced my RA symptoms. They’ve helped me maintain function and independence. One study published in The Lancet found that people with RA who perform daily hand exercises experience twice the improvement in hand function compared to those who don’t. They also enjoy a better grip and more finger flexibility.

While hand exercises are generally beneficial for those with arthritis, it’s essential to stop if you feel pain. Start with five to 10 repetitions, two to three times a day, and adjust the frequency based on your comfort level. Although there are various devices available to facilitate these exercises, they aren’t necessary — most can be done without any equipment. However, always discuss starting a hand exercise routine with your care team, including your rheumatologist and physical therapist.

Pro tip: I’ve found that warming up my hands before exercises, whether with a heating pad, warm water, or simply rubbing them together, makes the exercises more comfortable. Others I’ve spoken to enjoy using paraffin wax, wrapping their hands in a hot towel, or even doing the exercises in a hot shower.

6 Hand Exercises for Rheumatoid Arthritis

Here are some hand exercises that have worked wonders for me:

Flat-Hand Finger Lifts

Place your hands, palms down, on a flat surface. Starting with your thumb, lift each finger individually, holding it up for one to two seconds before setting it back down.
Tip: I often do this on my steering wheel while waiting at red lights or in the pickup line for my kids.

Make a Fist

Start with your fingers extended, then slowly draw them into a loose fist, with your thumb resting on top. Hold for about 10 seconds, then release.
Tip: The key is holding each position as long as comfortably possible.

Finger Walk

Lay a small towel on a flat surface. Place your palm at the edge of the towel closest to you, and “walk” your fingers up the towel, gathering it into your palm. Repeat one to three times, then switch hands.
Tip: When a flat surface isn’t available, I sometimes use a thin blanket or pillowcase.

Finger Pinches

With your hand open, touch each finger to your thumb, one at a time. Fully extend your fingers before moving to the next.
Tip: This exercise has greatly improved my fine motor skills, helping with tasks like buttoning clothes, zipping small zippers, and lacing shoes.

Thumb Stretch

Open your hand fully, then reach your thumb across your palm to touch the base of your pinky. Next, gently grasp your thumb with your other hand and stretch it down, parallel to your arm. Hold for three to 10 seconds, then switch sides.

Finger and Wrist Stretch

Hold your right palm open in front of you. With your left hand, gently pull your fingers back for a stretch. Hold for three to 10 seconds, then switch sides.

Consistency Is Key

There are also various products designed to facilitate hand exercises, made from materials like silicone, plastic, or putty. I prefer silicone options because they’re lightweight, portable, and often washable. Plastic options, while durable, can be bulky. McLees favors putty, which allows for gripping, pinching, and even fidgeting, all while strengthening the hands.

Hand exercises have made a significant impact on my life. I mix exercises with and without equipment to keep things simple and convenient. Remember, the best routine is one you can stick with. However, consistency is key — once you stop, the benefits begin to fade.

Be a More Proactive Patient with PatientSpot

Join CreakyJoints’ patient-centered research registry to track your symptoms, disease activity, and medications — and share with your doctor. Sign up.