The basal joint is located between your thumb base and wrist, an area that can be negatively impacted by arthritis, aging, cartilage deterioration and/or injury. Basal joint exercises use gentle motion and strengthening maneuvers to aid with improving hand function, lowering pain levels and reducing inflammation. Consult with your doctor first since not all exercises may work for you.
Downward Wrist Bends
Gentle maneuvers using a slow, swinging motion will improve the strength and flexibility of your basal joint area. Get into position to do a downward wrist bend by either lying on your back, standing or sitting. Slowly extend your right arm in front of your body, keeping your elbow straight. Place your left hand over the top of your right hand and gently push down on your right hand until you feel a mild stretch in your wrist and lower arm area. Do not stretch past this point to avoid injury. Hold the stretch for 10 seconds and then rest for 10 seconds. Repeat the exercise 10 times and then switch arms.
Upward Pushes
A well-rounded workout routine will include some basal joint exercises that strengthen and stretch your wrists' undersides. Start doing some upward bends by gently lifting your left arm and extending it straight in front of you so that your arm is parallel to the floor. Place your right hand underneath your left fingers. Slowly push up on your left fingers with your right hand until you feel a mild stretch along the underside of your wrist. Hold the stretch for 10 seconds, then rest for 10 seconds. Repeat the exercise five times and then switch sides.
Side Rotations
Exercising in warm water can relax your hand muscles, making movement more fluid and less painful. Increase your wrist range of motion and muscle strength by getting into chest-deep water and either standing upright or sitting on a step. Gently lift your right arm and bend your elbow to a 90-degree angle, palm facing inward. Keep your elbow at your side. Slowly rotate your wrist so your palm faces upward. Hold the position for 10 seconds, then turn your palm inward and rest for 10 seconds. Repeat the exercise 10 times and then switch hands. If a pool is not available, do this exercise on land.
Full Rotations
Basal joint exercises can use full rotational movements to improve your wrist area flexibility and strength. Get into chest-deep warm water while either standing or sitting on a step. Gently lift your right arm in front of you while straightening your elbow. Keep your arm at shoulder height and place your palm facing downward. Slowly rotate your wrist so your palm faces upward. Perform this rotating action 10 times. Return arm to original position in between repetitions and rest for 10 seconds. Repeat 10 times and then switch sides.
References
- Hospital For Special Surgery; Basal Joint Arthritis, How Therapy Can Help; Carol Page, PT; 2009
- E-hand.com; Basal Joint Arthritis; Eaton Hand; 2011
- E-hand.com; Upper Extremity Strengthening Program: Exercise #8; Eaton Hand; 2011
- E-hand.com; Upper Extremity Strengthening Program; Exercise #7; Eaton Hand; 2011
- UW Medicine; Warm Water Exercises; UW Orthopaedics & Sports Medicine; 2009
