Thumb arthritis can be debilitating and limit your ability to perform activities of daily living. Motion exercises for the thumb will decrease pain, increase strength, and improve dexterity. Using the correct type and quantity of hand and thumb exercises is vital to lessening the pain of arthritis while increasing function.
Starting out
Never self-diagnosis your current condition and always consult a medical professional before beginning an exercise routine. Start at an appropriate level for you, and progress in increments at your own pace. Executing too much too soon may lead to a temporary increase in pain and limit your ability to exercise.
Assisted Range of Motion Exercises
Use your opposite hand to move your thumb. Use a soft grip and proceed slowly and gently. Move all three joints of the affected thumb through a pain-free range of motion. Do not overdo it by forcing the joint to move too far. The Ohio State University Medical Center recommends performing passive thumb abduction which is moving the thumb along the same plane as the index finger and passive thumb opposition which is moving the thumb and little finger until their pads meet. You can start with three to five reps and progress to 10.
Active Range of Motion
Active Range of Motion exercises are performed without assistance. All parts of the hand are interdependent; therefore, you should train your entire wrist and hand with emphasis on the thumb for best results. Touch the pad of your thumb to the pad of each of your fingers with your wrist and elbow in varied positions. Next, touch the tip of your thumb to the tip of each of your fingers with your wrist and elbow held in different positions. The Ohio State University recommends bending your thumb toward the base of your little finger then spreading your thumb away from the index finger as far as possible. Begin by performing three to five reps of each exercise then build up slowly to 10 repetitions.
Thumb Tendon Slides
Lessen tension in your thumb by executing tendon glides. Begin by holding your wrist in a straight position with your palm facing inward and your thumb facing upward. Bend your thumb at the top knuckle and hold for five seconds. Next bend your thumb at the second knuckle and hold for two seconds. Last, bend the thumb at the most inner knuckle and hold for two seconds. Open your hand as far as possible and splay your fingers and thumb. Perform five to 10 repetitions to release tension in the tendons of your thumb.
Strengthening
Strengthen your thumb, hands, wrist and forearms by perform light fist-clenching exercises. Start with your hand open as far as possible then make a fist and wrap your thumb around your fingers and squeeze. Hold this contraction for two seconds then release and hold your hands open for two seconds. Perform five to 10 reps to strengthen the thumb. Place a small grip ball in your palm and simultaneously squeeze with all of your fingers for three to five repetitions; next, squeeze with each finger individually. Start with your little fingers and work your way to your thumb for three to five repetitions.
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