Painful hands are often caused by arthritis, and when arthritis affects the joints of the hands it will cause pain and stiffness. The main can get worse if you use the hands for repetitive task such as typing on a computer keyboard or brushing your teeth. You may also lose strength of your hands and this can make hard even the simplest everyday tasks, such as tying your laces.

You may get medical help for hand pain, but this involves taking a lot of painkillers and it’s not the best option, actually. I opt for hand exercises, because they turn in being very effective to relieve pain. They help to strengthen the muscles that support hand joints. You will be able to perform hand movements with less discomfort

1. Make a Fist

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– Make a gentle fist, wrapping your thumb across your fingers.
– Hold for 30 to 60 seconds. Release and spread your fingers wide.
– Repeat with both hands at least four times.

2. Finger Stretch

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– Place your hand palm-down on a table or other flat surface.
– Gently straighten your fingers as flat as you can against the surface without forcing your joints.
– Hold for 30 to 60 seconds and then release.
– Repeat at least four times with each hand.

3. Claw Stretch

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– Hold your hand out in front of you, palm facing you.
– Bend your fingertips down to touch the base of each finger joint. Your hand should look a little like a claw.
– Hold for 30 to 60 seconds and release. Repeat at least four times on each hand.

4. Grip Strengthener

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– Hold a soft ball in your palm and squeeze it as hard as you can.
– Hold for a few seconds and release.
– Repeat 10 to 15 times on each hand. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don’t do this exercise if your thumb joint is damaged.

5. Pinch Strengthener

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– Pinch a soft foam ball or some putty between the tips of your fingers and your thumb.
– Hold for 30 to 60 seconds.
– Repeat 10 to 15 times on both hands. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don’t do this exercise if your thumb joint is damaged.

6. Finger Lift

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– Place your hand flat, palm down, on a table or other surface.
– Gently lift one finger at a time off of the table and then lower it.
– You can also lift all your fingers and thumb at once, and then lower.
– Repeat eight to 12 times on each hand.

7. Thumb Extension

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– Put your hand flat on a table. Wrap a rubber band around your hand at the base of your finger joints.
– Gently move your thumb away from your fingers as far as you can.
– Hold for 30 to 60 seconds and release.
– Repeat 10 to 15 times with both hands. You can do this exercise two to three times a week, but rest your hands for 48 hours in between sessions.

8. Thumb Flex

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– Start with your hand out in front of you, palm up.
– Extend your thumb away from your other fingers as far as you can. Then bend your thumb across your palm so it touches the base of your small finger.
– Hold for 30 to 60 seconds.
– Repeat at least four times with both thumbs.

9. Thumb Touch

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– Hold your hand out in front of you, with your wrist straight.
– Gently touch your thumb to each of your four fingertips, one at a time, making the shape of an “O.”
– Hold each stretch for 30 to 60 seconds. Repeat at least four times on each hand.

10. Thumb Stretches

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1. Hold your hand out, palm facing you. Gently bend the tip of your thumb down toward the base of your index finger. Hold for 30 to 60 seconds. Release and repeat four times.
2. Hold your hand out, palm facing you. Gently stretch your thumb across your palm using just your lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times.

Image Credits: Woman.thenest