In this video, I'm going to show you how to relieve hand
arthritis pain in 30 seconds. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
Saint Joseph, Michigan. In this video, we're going to go over
three easy ways that may help relieve hand arthritis pain
within 30 seconds. A note about these exercises, each one works
just a little bit differently. To get the best results, go
through them all, use what gives you the most relief. With
that being said, let's get started. So, if you're dealing
with a lot of arthritic campaign right now, this is
where I would start. We're going to focus on getting quick
pain relief by target soft tissue tightness and also
helping to improve circulation towards our fingers. This is a
good one to do if you're in pain but a great one to do
daily to help manage symptoms. So, whatever side that you're
having more pain. Let's say it's your right hand. Start
with that hand palm side up. The other hand is going to cup
around the palm. So, support the top of your hand with your
fingers like this. Your thumb is going to be on the inside
towards the pinky. We're going to start by focusing on the
lower portion of the palm where the carpal bones are at. If
you're unfamiliar with the carpal bones, they're kind of
like pebbles that run all through here and they can cause
a lot of issues including hand pain, wrist pain, thumb pain,
even carpal tunnel syndrome. So, let's get everything nice
and loose. What we're going to do first is take our thumb
right here and you can use the tip of it or the flat portion.
If you use the tip will be a little bit more pinpoint, I'd
experiment with it, go with what works better for you but
you're just going to go right on the inside right here and
press into that soft tissue right at the wrist and glide
upward like this towards your finger. Really digging in there
as much as you can but only to the point where it's a
comfortable self massage not causing any discomfort. I like
to do this roughly about five times over one spot and then I
kind of see how I feel. If it feels pretty loose, just move
more towards the middle part of your palm and repeat this over
and over again until you get to the thumb right here. You're
probably going to find that one certain spot like right here
for me. Just as really tight, achy, or maybe just a lot of
pain right there At that point, stop over it and do this over
and over again until everything is nice and loose or you're not
getting any more improvement. So, afterwards, what we're
going to do is now target what are known as the long bones
right here of the hand called metacarpals. You can kind of
just grab onto, if you start like right below your finger
right here and kind of wiggle in there, you'll trace those
long bones going all the way down. So, you really want to
press right into those long bones going all the way up to
the bottom of your as much as you can. Just dig in there. Do
that about five times over all fingers. If you find that one
metacarpal or just one spot is just the pinpoint one that's
causing you the most amount of pain. What you can do with that
point is kind of pinch into that metacarpal and start to
wiggle it back and forth going from the bottom all the way
towards the top. So what I'd like to do is just put as much
motion into that bone as much as possible like this and try
to free up that joint. You might get a lot more relief. So
give that a try. So, after everything in the palm is nice
and loose, let's really focus on the thumb right here. So, I
like to dig into the meaty portion of the pad right here.
Just making sure that that is nice and loose and work your
way all the way up into the thumb right here as much as you
can and also going on the outside. Afterwards, let's flip
the hand over right here and now we're going to target this
area right here. Kinda that meaty portion that goes into
the webbing between our index finger and our thumb. This is a
very sensitive area. So, we're going to build this one nice
and slowly. Also, if you do have a condition called
parchment skin where the top of your hand right here, the skin
is really thin, please use caution with this. We don't
want to irritate that. So, what I like to do is just kind of
start right at the bottom right here pinching into that meaty
portion of that webbing and I kind of just glide upward like
this. Just really pinching and gliding up. This usually feels
really good but it can be very very sensitive but do this
about five to 10 times. Just building into it with each
repetition. Afterwards, what you want to do is then pinch
into that meet and then hold that for about 15 seconds and
do this to the point where it is a deep pinch as much as you
can tolerate. It's just going to help loosen everything up.
Hold that about 15 seconds, release it, and then do it a
couple more times and you can switch the placement of your
thumb and your index finger also to target any spa that
needs it just a little bit more but afterwards, see how you
feel. I hope that gives you a lot of relief and I would
recommend doing this on both hands but if you want to take
this one to the next level, I would recommend investing in
what is called a peanut massage tool. Kinda looks like a
peanut. I got this locally at I believe like a Walmart for five
dollars. They're very inexpensive. If you would like
to get one online, I will leave a link in this video's comment
section and description for this model but the great part
about the peanut it does all of the hard work. You just kind of
put it on a flat surface. What I like to do is just kind of
start with the hitchhiker sign like this and then just roll up
and down. Kinda really hitting that pinky portion and you can
get ones that are smooth or ones with a little bit knobs
right here. It's your choice. I like actually the spiky ones
because it digs into those muscles a little bit more but
just roll up and down like this. The great part is you can
also put the hand and the wrist through different motions so
kind of bring your hand up like this and do it. You can bring
it down. You can tilt it in like this you can tilt it out
just experiment with it you know anything works better for
you at that point go with it but hit the palm right here
kind of cup the peanut tool while you do it to hit the
fingers so you can kind of do this and hit the fingers a
little bit more flip your hand over do the same thing hit that
thumb it pretty much targets everything why the peanut tool
is really great too is because you can also target the wrist
but more importantly you can target the forearm a lot of
forearm tightness especially with the muscles and tendons
they all lead up to the hands so getting this nice and loose
will help with our hand. So, I would recommend doing this over
the wrist on all sides but also trying to hit all of those
muscles in the forearm like this but give that a try and I
hope that it gives you very quick pain relief. So, with
this exercise, we're going to focus a little bit more on
mobility. That is breaking up stiffness in our hands being
caused by arthritis. This is a great one to do throughout the
day anytime you need quick pain relief. I'm going to go several
different movements. Each movement, we're going to hold
for a brief second and we're going to repeat five times. So,
let's start with our hands out in front of us like this, palms
facing away. We're going to put our fingers together and then
slowly curl our fingertips towards the top of our palms
right towards the base of our fingers. Press into your palm
with your fingertips as much as you can. You should feel a ton
of soft tissue start to fire around your fingers and also
into the palm. We're going to hold this for a brief second.
We're go to release it and then repeat this five times. So,
from there, we're going to take this one to the next level by
reaching even further towards the middle portion of our palm
and then, we're really going to try to reach towards our wrist.
With each one of these, try to build into it just a little bit
more. It's all about building range of motion and flexibility
into these joints. We're then going to turn our attention a
little bit more towards our thumb. So, let's put our
fingers together like this and then clamp our thumbs towards
our in finger. Press into it as much as you can. This time
around, you should really feel it right in here. Again, a
brief second hold, relax, repeat this five times. We're
then going to take our thumbs and reach across our palm as
far as we can and then we're going to do a light circular
motion and then try to build into this by doing big wide
circles with your thumbs. Doesn't matter what direction
you go in because we're going to do this for five times and
then switch it up and repeat. Next, I'd like to make a by
just clamping down like this holding this for a brief second
really trying to squeeze and then we're going to open our
fingers up and spread them as much as we can really focus on
trying to feel it right here into the palm do this nice and
slowly and try to again build into each one just a little bit
more so afterwards I like to do my favorite movement which is
called piano fingers it's just putting your fingers and hands
I just like out in front of you like this and you're going to
mimic just playing a piano just kind of move fingers up and
down as fast as you can and in different directions. Do this
roughly for about 10 seconds. Relax and then repeat this a
couple more times. Afterwards, I just like to do a nice
circular motion with my wrist making nice, big, wide circles
doing this roughly about five to 10 times in one direction
and then switching it up and repeating but you're going to
notice that one certain movement or position offers you
the most amount of relief or maybe it's one that you really
struggle with because you have a lot of stiffness. Maybe it
was basically taking your fingers right here towards the
middle portion of your palm. At that point, treat it like your
weak link and throw more repetitions in until you're
starting to see improvement or everything is nice and loose.
So, with this exercise, we're going to focus a little bit
more on strengthening our hands and our fingers. If you have
hand arthritis, it is really important to strengthen
everything to help manage symptoms. We're going to need a
basic rubber band. I would start with one that's a little
bit thinner instead of one that's thicker. It will offer
less resistance and you'll find that it's easier to do at the
beginning and later on once you gain more strength or just get
used to this exercise at that point, you can use thicker
bands as needed. So, we're going to start with one end
around our thumb. The other end is going to go right on the
bottom of our index finger. Pretty straight forward. We're
just going to take our index finger and our thumb and spread
them out as much as we can fighting the distance of this
rubber band. Once I can't go any further, I like to hold
this for a couple seconds and then what I'm going to do is
slowly close my index finger and thumb. Again, fighting the
resistance of that band. So, we're fighting it going out and
also in. Try to do this for about five repetitions in both
directions but if it feels like you have a little bit more
energy, you can throw in as many repetitions as you like.
To make this more challenging, just move the rubber band
closer towards the tip your finger. It definitely becomes a
lot more challenging. So, give that a try. From there, we're
just going to move on to our middle finger and then repeat.
Doing this on all fingers all the way to the pinky finger.
You're probably going to notice that one finger maybe just has
a lot of weakness or that's the finger or the movement that's
giving you the most amount of achiness or pain. At that
point, try to throw some more repetitions in. Treat it like
your weak link and always focus on that. So, if you do to make
this one more challenging because one rubber band is not
good enough you can just add another rubber bands the great
part is you can really amp this up as much as you can by just
adding as many rubber bands as needed if the exercises help
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