♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Hi folks, I'm Bob Schrupp physical therapist.
- Brad Heineck physical therapist.
- Get around the most famous physical therapist
on the internet. - In our opinion
of course, Bob.
- Today we're gonna show you
five simple strengthening exercises for arthritic hands.
The fingers and the thumb.
Because, quite often when you have painful hands,
you start to avoid using them as much as possible.
And then they get weak, and then they get even more painful.
- Compound in situation we need to stop it
and reverse it possibly
with some movement we're gonna show you.
- So these are pretty easy exercises
that won't be that hard on you.
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- Absolutely. Bob,
- it's a pretty cool device
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You got the FIC library?
- Absolutely Bob.
Here it is right in front of my eyes.
Here let's show it at the profile.
We set it down on the floor
and you'll get some...
This is arthritic knees will be all perfect.
- And arthritic ankles. And you get a little bit
of hip movement too.
- You do. So the hamstring
the quads are working and bonus.
You can put it up on the stilt
and it changes that makes a little more difficult.
And not only that, Bob would get a little more tricky
where the hamstring emphasis.
- And let me say this right now.
This thing will actually... It's fairly quiet.
There's a little bit of swish, but it's very light.
this is why you can lift it.
You can lift it with one finger around five pounds.
- But I would recommend this for the...
- Arthritic can.
- Yeah, arthritic can but you know...
- Let's go to work, Brad.
- That's right.
- All right.
So you are gonna need a little bit of dumbbell
or something with a little bit of weight
to start off with. I don't know if you could use a hammer.
- Maybe if you've got that in your history,
if you were a carpenter, very good thing.
- So what you're gonna do exercise number one,
your off the edge of a table
while am on a stool here.
- You think you could go off...
- You can go off your knee absolutely.
- Especially if you got an idea.
- And you're gonna roll the weight down
to the end of the fingers, and then you can lift it up
and squeeze for three seconds one, two, three.
Down, up squeeze for three seconds.
Now you're gonna do 10 of these.
Now I'm not gonna probably do all 10
in the interest of people's time and interest.
But that's how many you do.
You do this only three times a week.
This whole set of exercises. And it's better
to space them out like Monday, Wednesday Friday.
- Be careful the first few times you do it,
especially if your fingers are weak,
cause we don't want it dropping it will land on your toe.
- Now we're assuming that your hands
are gonna be a bit weak and also because they're painful
these are not real taxing exercises.
I mean they're ones that you should be able to do.
All right, next one. You have the same weight,
and this time you're gonna grab it with all five fingers.
(stool light bang)
I usually support the arm like this Brad.
And then lift it up like this.
And all you're gonna do is hold it for three seconds.
One, two, three.
- So on a tabletop would probably
be a nice place to do that.
- One, two, three.
- It's one of those exercises that looks very simple
but it's real fun. I think it's one of those
functional exercises giving you some strength,
so you can do things like your writing
you know, cooking.
- And you know, of course we don't know your situation
but you'd be surprised a lot of people
might have trouble doing this sprout even.
I mean, I can feel it. I mean, it's not nothing.
That's for sure.
- And you got these exercises from a book.
- This was a book and it was researched.
And they, they didn't just come up with these Willy-nilly.
- Yeah. There is no Willy-nilly here.
(laughs)
- All right. Next one.
This could be a little aggressive for some of you too.
I mean, you might just start off
by going like that without any resistance
but you take a rubber band, just a regular old rubber band.
And you just gonna spread your fingers apart like this.
I'm making the some out to the side a little more.
- Sometimes a little band if you'll go too wide
it pops down your hand, but that's all right.
Just don't go that far.
- This one's going to be feeling a lot of people.
- Now this is working these muscles
on the back of the extensors
which is important for opening that hand and grab things.
- So 10 times on each one of these, by the way.
I know I mentioned it once but I'll mention it again.
So now we've got one for the thumb itself.
So now you can... Look, what if we lie that
(laughs)
you place the thumb down onto a table like this.
- That would be actually super nation position
for the wrist.
- And you're gonna bring the sum straight up
in line with the first finger.
I'll show it this way.
So I'm bringing it straight up like this
straight away from the first finger.
We're trying to work a specific muscle on the thumb.
And that's a very important muscle
for stabilizing that joint.
A lot of people have trouble
with this joint right here on the thumb.
It's a very active joint.
It rolls a lot of different ways.
So I want you to start off
just doing 10 times with no weight.
- So if the hand was like this, and you went out this way
that would not be right... Away from that first finger.
I have to think about that a little bit.
- And now advanced, you actually would put the rubber band
on it and just work the thumb going straight out like that.
My thumb curls up when I do that one.
I think it's almost too much for it.
- That joint of mine, I mentioned to you before the video
that I think I could benefit from this
because it is a little uncomfortable
and sometimes depending on what I do,
I can get some sharp pain in there.
I think it is a early onset of arthritis.
- Well, I know that, you know
again, this may seem very...
They are simple and they may seem
like they are not very difficult.
But for some of you they will be.
They'll be plenty enough and that way
we can keep that arthritis in line.
We'll be showing an exercise video
to where we're doing range of motion for this finger.
You've done them before too, bro.
- This is why we were saying
its probably for a more senior crowd
you know, people 60 and above, but not always.
- All right. Remember that I can fix just about anything.
- Except for...
- A broken heart.
- There you go. But we will continue
to endeavor the perseverance of the heart.
- What does that mean?
- Well, I don't know.
I couldn't think of anything else to say, Bob.
(laughs)
- Thanks for watching.
(music fades)