Move · Videos · Mobility · 9 min

Gentle Hand and Wrist Exercises for Arthritis

Gentle Hand and Wrist Exercises for Arthritis — video by CreakyJoints Play · 9:06

Video by CreakyJoints on YouTube · Open on YouTube

A physical therapist leads a short routine of gentle fist squeezes, open-hand stretches, interlaced-hand squeezes and two wrist stretches, a gentler and a stronger one. Do it in one go or spread through the day; you choose how hard to squeeze.

  • 9 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageing

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Step by step 7

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  1. Fists: thumb outside, gently squeeze an imagined pebble, then relax; squeeze less if you feel sharp pain. 1:05
  2. Open hands: spread your fingers wide and lift the hands back at the wrists, hold, then relax and shake out. 2:12
  3. Interlaced squeeze: thread your fingers and squeeze an imagined stone between the palms, then swap the grip. 3:29
  4. Wrist stretch: palm down, let the wrist drop and gently pull the hand down with your other hand. 5:13
  5. Stronger version, only if the first felt easy: palm down, make a fist, elbow straight, gently pull the fist down. 6:10
  6. Other arm: let the wrist and fingers drop and gently pull until you feel a stretch in the forearm. 6:57
  7. Fist version on the other arm; go back to the gentler stretch or stop early if it is too strong. 7:47

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Work to a comfortable stretch; no sharp or stabbing pain, so squeeze less if it comes
  • Start gently and build the squeeze up over time
  • Shake your hands out between rounds

What it works

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Joints it uses 1 take load

  • Wrists & hands takes loadfist and finger squeezes, held wrist stretches
  • Shoulders movesarms held out in front while stretching

Easier option from the coach: Squeeze less and use less range; gentler wrist stretch shown first

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by CreakyJoints; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety