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Joint protection and hand exercises

Bone & joint disease · Rheumatoid arthritis

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.

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Warm water soak

Warm water soak

Rest both hands in a bowl of warm water. Open and close a loose fist slowly while they are in the water.

  • 5 minutes
  • Before the exercises

Should feel: The hands loosening as they warm Should not feel: Water hot enough to sting or redden the skin

Tendon glides

Tendon glides

Move the fingers through the positions slowly to keep them mobile.

  • 10 times
  • 3 times a day

Should feel: The fingers moving freely Should not feel: Pain that lasts hours afterwards

Table-top hand stretch

Table-top hand stretch

Rest the hand flat and gently straighten the fingers.

  • Hold 10 seconds
  • 10 times

Should feel: A gentle stretch Should not feel: Forcing a stiff joint

Finger to thumb touches

Finger to thumb touches

Touch each fingertip to the thumb.

  • 10 rounds
  • Daily

Should feel: Control Should not feel: Pinching pain

Wrist circles

Wrist circles

Slow, gentle circles.

  • 10 each way
  • Daily

Should feel: Free movement Should not feel: Pain

Walking

Walking

Gentle regular exercise helps the whole body.

  • 20 minutes
  • Most days

Should feel: Easier movement Should not feel: Exercising through a flare

Stop and telephone us if

  • The pain is getting worse, not better, after two weeks
  • You get new numbness, tingling or weakness
  • The joint swells up or locks
  • You feel unwell or feverish

Guides for you

In your language, free to download. Each one is a short PDF you can keep on your phone or print.

Methotrexate Englishहिंदीमराठी
Eating with Arthritis Englishहिंदीमराठी
Your Steroid Tablets Englishहिंदीमराठी
Starting to Exercise Safely Englishहिंदीमराठी

Read about Rheumatoid arthritis

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Nallasopara West Virar East