You use your thumb constantly throughout the day for picking up objects, writing and typing. However, if you injure or develop arthritis in your thumb joints, this normal use can become difficult and even painful, usually resulting in a stiff or immobile joint. MayoClinic.com recommends performing range of motion exercises that move your thumb through its full range of motion to help improve your joint's mobility. Perform three to 10 repetitions of thumb-specific range of motion exercises two times per day.
Thumb Slide
The thumb slide exercise will help improve the up and down range of motion of your thumb joint. Bend your elbow and hold your hand straight out as if you were going to shake someone's hand. Straighten your fingers and begin with your thumb pointing toward the ceiling. Slowly slide your thumb across the palm of your hand, taking it toward the base of your little finger. Take your thumb back up toward the ceiling, spreading it as far away from your index finger as possible.
Thumb Walk
The thumb walk exercise will improve the range of motion and dexterity in your thumb joints. Hold your hand to the front with your fingers and thumb extended and spread as far apart as possible. Bring your index finger and thumb together to form an "O" and then separate them, spreading your hand as wide as possible. Repeat the touch with your middle finger, ring finger and little finger, ensuring that after each touch you spread your hand wide. Once you reach your little finger, repeat the walk in the opposite direction.
In and Out
The in and out exercise will help improve the flexion and extension capabilities of your thumb joint. Hold your hand to the front with your fingers straight and your thumb tucked into your palm and parallel with your index finger. Slowly slide your thumb straight out away from your palm, keeping it level with your index finger. Slide your thumb back in toward your palm.
Thumb Circumduction
The thumb circumduction exercise will improve the overall range of motion of your thumb joint. Hold your hand to the front with your fingers straight and your thumb extended. Begin to rotate your thumb in a clockwise direction, making as large of movements as possible. Complete the desired number of repetitions and then repeat the exercise in the opposite direction.
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