About This Column
Here you'll find advice on how to take a more comprehensive approach toward managing your rheumatoid arthritis (RA). Keep in mind, this column is intended to advise you on how to complement your treatment, not replace it. Please consult your doctor to determine what advice may be right for you.
Featured Article
It's All in the Wrists, Hands, and Forearms
Jul 15, 2009
Washing the dishes, typing on the computer, and opening the front door—they're all basic activities that involve your hands, wrists, and forearms. But if your RA is affecting that part of your body, those basic activities can become a challenge. Today, we're going to discuss some simple exercises that can help strengthen and increase the range of motion in your wrists, hands, and forearms. You can perform them almost any time, anywhere. All you'll need is a flat surface to rest your arms on and a few minutes each day.
Remember, it's important to listen to your body and take a break if you feel fatigued. And, of course, talk to your rheumatologist before you begin to see if these exercises are appropriate for you.
Wrist exercises The following 2 techniques can help you increase the range of motion in your wrists.
Technique 1
Begin by placing your right forearm on a flat surface
Let your wrist and hand hang over the edge with your palm facing down
Slowly bend your hand upward at the wrist so that your fingers point up, until you feel a gentle stretch
Reverse the above action by slowly bending your wrist downward so that your fingers point toward the ground
Relax and straighten your hand, keeping your fingers pointed downward. Repeat 10 times
Now switch to the left arm and repeat the steps above
Technique 2
Just as before, begin by placing your right forearm on a flat surface, but this time with your palm facing up
Let your wrist and hand hang over the edge
Slowly bend your hand upward at the wrist so that your fingers point up, until you feel a gentle stretch
Reverse the above action by slowly bending your wrist downward so that your fingers point toward the ground
Relax and straighten your hand. Repeat 10 times
Now switch to the left arm and repeat the steps above
Hand exercises This technique is an excellent way to help strengthen the small muscles of the hand.
Begin again by placing your right forearm on a flat surface with your palm facing down
Allow your fingers to hang over the edge just enough so that they bend at the first row of your knuckles
Keep your palm faced down and flat as you straighten your fingers and point them straight ahead
Hold for 3 counts, and then relax your fingers. Repeat 10 times
Now switch to the left arm and repeat the steps above
Forearm exercises The following technique can help strengthen your forearms for activities that require a rotating motion (eg, turning doorknobs and faucets or opening jars).
Begin by standing up straight
Bring both of your elbows against your sides, extend your forearms and hands out in front of you, and face your palms up
Rotate your forearms at your elbows, so that your palms are now facing down toward the ground.
Hold for 3 counts. Now rotate your forearms back to the starting position, so your palms are facing up. Repeat 10 times
While each of these exercises takes little time to perform, they can all provide lasting benefits. The strength and flexibility they may build can not only help you perform basic activities, but also help protect your joints for the future. Just a few minutes a day for the rest of your life—it's an investment well worth making.
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