The Best Exercises for Your Painful Thumb Arthritis !

As we already know all the Joint Protection” and “Energy Conservation Principles for Thumb Arthritis , what are the good exercises for this condition?

Appropriate Thumb Muscle Exercises are essential to help stabilizing your 1st carpalmetacarpal joint (CMCJ), which is the most vulnerable joint to become inflamed in thumb arthritis.

(Please always monitor your pain or discomfort level in the affected thumb during your exercises, because “too much exercises can irritate your arthritic joint”, which means all the following exercises should be PAIN FREE! )

 

Thumb Muscle Exercises (1st CMCJ Stabilization)
⭐ Thenar Muscle Exercises

✨ “OK” Exercises

1. Gently touch your thumb to each of your four fingertips, one at a time, making the shape of an “O.”

2. Hold each exercise for 10 seconds. Repeat at least 3 times on each hand.

 

Thumb Arthritis

✨ Thumb Opposition Exercises

1. Palm up, then move your thumb across your palm to touch the base of small finger.

2. The red circle indicates your thenar muscle of the thumb, you should feel a good contraction of thenar muscle in this exercise.

3. Hold each exercise for 10 seconds. Repeat at least 3 times on each hand. (You can advance this exercises with rubber band resistance)

 

⭐ Abductor Pollicis Longus Muscle Exercises

 

Thumb Arthritis

✨ Thumb Raise Exercises

1. Palm up, then raise your thumb up to point the ceiling

2. Hold each exercise for 10 seconds. Repeat at least 3 times on each hand. (You can advance this exercises with rubber band resistance)

 

✨ Thumb Away Exercises

1. Palm down, keep your hand flat on a table.

2. Move your thumb away while keeping it on the flat surface (not lifting your thumb up).

3. Hold each exercise for 10 seconds. Repeat at least 3 times on each hand. (You can advance this exercises with rubber band resistance)

 

⭐ 1st Dorsal Interosseous Muscle Exercises

 

 Index Finger Away Exercises

1. Palm down, keep your hand flat on a table.

2. Move your index finger away while keeping it on the flat surface. (The red circle indicates your 1st dorsal interosseous muscle, you should feel a good contraction of the muscle in this exercise.)

3. Hold each exercise for 10 seconds. Repeat at least 3 times on each hand. (You can advance this exercises with rubber band resistance)

 

What’s more, in addition to the above thumb-specific exerciseslow-impact aerobics, strength training, and stretching can also help to prevent stiff joints, build muscle, improve endurance, and benefit your heart, bones, and mood! All these exercises are beneficial to your thumb arthritis!

Just remember,

It is never too late to take care of your thumb arthritis!
Happy Thumb ?= Happy Life ?

 

 

Andrew Tan, OTR/L, CHT, CKTP, CEAS

Andrew Tan, OTR/L, CHT, CKTP, CEAS

Certified Hand Therapist / Occupational Therapsit at Rehab For A Better Life
The founder of "Rehab For A Better Life", specialized in ergonomic consultation,rehabilitation for upper extremity injuries, sports injuries and work-related injuries.
Andrew believes rehab-related knowledge should be easy to learn and follow at home, because "knowledge is power only when we can share it" !
Andrew Tan, OTR/L, CHT, CKTP, CEAS

Latest posts by Andrew Tan, OTR/L, CHT, CKTP, CEAS (see all)

Andrew Tan, OTR/L, CHT, CKTP, CEAS

The founder of "Rehab For A Better Life", specialized in ergonomic consultation, rehabilitation for upper extremity injuries, sports injuries and work-related injuries. Andrew believes rehab-related knowledge should be easy to learn and follow at home, because "knowledge is power only when we can share it" !

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