Do This Quick 6-Minute Hand Exercise Routine To Keep Joint Pain Away

Regular pain and inflammation, especially in the hands could be a havoc to deal with. The pain not only hampers our daily activities but also gives a constant feeling of discomfort. Usually, joint pain happens due to arthritis which can cause stiffness of the joints. Regular joint exercise, along with medications, is recommended to ease the pain caused by arthritis. In order to ease your joint pain, here is a quick hand exercise routine which can be done anytime and anywhere.

Clenched Fist

Start by stretching your fingers outwards and then bend them to make a fist. Clench your fist with your thumb on the outside. Your fist should be firm but make sure you don’t exert too much pressure. Now open your hand and straighten all your fingers. Repeat these steps several times for more effectiveness. Do this hand exercise for 30 seconds with your left hand and 30 seconds with your right hand.

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Make An ‘O’

All you need to do for this is curve your fingers to make the shape of an ‘O’. Stretch your arm in front of you and bend your fingers to form a circle, with your thumb forming the other half. Hold the position for a while and feel the stretch in your joints. Repeat this a few times and relax your hand. This easy exercise can be done whenever you feel your fingers stiffening up. It will calm you down and will reduce your pain in a jiffy.

Wrist Up And Down

Wrist stretches is an easy way to relax your stiff joints. If you are someone who is always running late and don’t have enough time to dedicate to exercising, then this exercise is just for you. It can be done anywhere, before having your meal, while travelling to the office or just before starting your office work.

All you need to do is stretch your arm and move your wrist up and down. Keep your hand straight and feel the stretch when you do the exercise. While stretching your hand, hold it the same position for a while. Do the exercise for 30 seconds with each hand.

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Finger Bends

To begin the exercise, start by straightening your arm and spreading your fingers. Slowly bend your thumb towards your palm. Make sure you keep the other fingers straight while doing it. Now hold it for a few seconds and straighten it. Next, bend your index finger in the same way and hold the position. Repeat the process with all your fingers. This exercise routinecan be done in just a minute and will leave your joints relaxed.

Stress Ball Squeeze

For this joint exercise, the only prop you need is a stress ball. Take the soft ball and wrap your hand around it. Now gently squeeze the ball using your whole hand. Make sure you exert equal pressure on all your fingers. If you exert too much pressure, this will further strain your joints. Keep squeezing the ball for a minute and then relax. This exercise will not only ease up your joints but will also help you relax.

Stretched Hands Clapping

Start by joining your hands in a 'namaste' and fingers stretched at equal distance. Now start clapping slowly. Make sure that each finger of your left hand hits the corresponding finger of your right hand. Don’t hit your hands too hard while clapping, as it might give a tingling sensation later on. Be firm enough in order to feel the stretch in your hands. Continue the exercise for 60 seconds.

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