In the case of osteoarthritis in the fingers, hands, or wrist, small Exercises can help relieve pain and increase mobility. Dr. Carsten Lekutat is about ten Exercises.
Grab. Keys. Press. Feel. Write. Tap. Our hands are in everyday life is irreplaceable. If you are in pain or stiff, finger exercises immensely important in order to obtain the mobility.
Best of all, daily practice. The Training must reinforce the no pain. Start with 5 minutes per day. And according to the number and intensity increase. Not too hard and not too jerky. Not too one-sided – the musculature should be evenly on each side of the body is strengthened.
Exercises for the hands
Kitchen sponge expressions
REPETITIONS: 10; PASSES: 3
Many it causes problems to close the fist. Then it helps to train the Hand with a sponge and warm water. The sponge for several times in warm water, and then the Hand press. It should be large enough that the Hand can grab him. The press trains the muscles, the warm water soothes in addition to the discomfort.
Air balloon squeezing
DURATION: 2-3 minutes
Inflate a balloon only slightly, to about the size of a tennis ball. Knead it in the hands or roll the surfaces it between both hands. It stimulates all of the muscles in the Hand. In addition, the balloon with the tips of fingers in opposite directions to pull them apart. This exercises the thumb and the index finger-metacarpophalangeal joints.
To The Person
Carsten Lekutat is a specialist in General medicine, and sports medicine. He is head of the “family doctor center Tegel”. Lekutat is a regular on television, including as host of the program “main thing healthy” in the MDR.
Knead the dough
DURATION: 2-3 minutes
If cake dough or therapy clay: Percussion, Hand to do good. Whether more heat or cold as a pleasant is felt, is individually different. Therapy you can lay the dough in advance, both in the fridge as well as a short warm-up. Knead the dough, or the dough now. Just try out yourself how long it is good for you. Thereafter, the Hand switch.
Stretching of the shoulder and neck
DURATION: 3 seconds; Passages: 5
In order to get our hands fit, and functional, we need to relieve the other players of our musculoskeletal system, especially the shoulders and the cervical spine. Stretch both arms upwards. Clasp the hands with each other. You move in this posture the upper body to the right and then to the left. You will complete this stretching exercise five passes to three seconds at a time.
Exercises for the fingers
Finger pull
DURATION: 10 seconds
Osteoarthritis pain is caused by bone rubbing directly on each other. However, it can help to hold the stretched fingers to the finger-tips to pull with the other Hand to the outside, and the joints in order for quasi to pull apart. Per Finger for about 10 seconds.
Walnuts juggling
DURATION: 1-2 minutes
Two walnuts with the fingers of alternating circles. The trained finger coordination and fine feeling. The Exercise is more difficult than you think, and also for patients after a stroke. After a pass, the Hand switch.
Fingers
REPETITIONS: 10; PASSES: 3
In the case of pain in the hands, the fingers often remain in a slightly curved posture. So it was time for Finger times really stretch out! Open and close the hands. Spread your fingers as far as possible. You will complete three passages, each with ten repetitions.
In lenses baden
DURATION: 5-10 minutes
Here you can combine heat and movement, in order to make the fingers more mobile. Fill in lenses in a ceramic bowl and heat in the oven to a comfortable temperature. You dip your hands then into the bowl and leave your hands for about five to ten minutes through the lenses slide. You can also grab a handful. Thereafter, the Hand switch.
Exercises for the wrist
Hand circles
DURATION: 1-2 minutes
This Exercise loosens the wrists. They circle both hands slowly to the interior and exterior. You can always change the direction and try to circle a Eight.
Forearm muscles stretching
DURATION: 10 seconds; PASSES: 3