Your thumb is one of the most useful tools you have at your disposal, helping you pick up and grip objects and manipulate things like the buttons on a remote control to the buttons on your shirt. But when you have arthritis in your thumb, even the simplest tasks can seem impossible due to the pain. Range of motion exercises can help reduce the inflammation associated with arthritis and help you get back to performing those simple everyday tasks.
Thumb Roll
This simple range of motion exercise helps stretch and strengthen your thumb joint, providing relief from arthritis pain. Start by holding your hand out in front of you with your palm facing you. Slowly bring your thumb across your hand and touch the tip of it to the tip of your pinkie finger. Hold it there for five seconds, then release and rest. Repeat two to three times as part of your thumb exercise routine.
Fist Exercise
The fist exercise contracts and expands your thumb muscles and joints to help exercise them and control inflammation. Start with your hand open and relaxed. Slowly make a fist with your fingers, wrapping your thumb sharply around the knuckles of your hand. Clench your fist as tight as you can and hold for five seconds. Unclench your fist and spread your fingers out as wide as you can. Hold this position for five seconds, then relax. Repeat the whole process two to three times, relaxing your hand in between repetitions.
In and Out Exercise
Another simple range of motion exercise, the in and out exercise starts by your holding your hand out in front of you with your palm open, fingers extended and pointing out in front of you. Extend your thumb up toward the ceiling. Keep your thumb straight as you slowly bend it down across your palm. Hold your thumb in that position for five to seven seconds, then return it to the starting position and rest. Repeat three to four times as part of your thumb arthritis exercise routine.
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