Many of us are constantly on keyboards. Others sew or work with small tools or wood. But we all need dexterity in our hands to do a million different things as we run through our daily schedules. When stiffness, swelling or hand pain slows us down the right exercises can be invaluable, reducing pain to keep us going.
If you are experiencing constant or severe hand pain, see your doctor and chiropractor first for a complete assessment and follow-up.
HarvardHealth suggests some exercises that may help. All exercises should be done slowly and deliberately, to avoid pain and injury. If you feel numbness or pain during or after exercising, stop and contact your doctor.
Range of Motion Exercises
If you can’t bend your thumb without pain, everything from opening jars to cooking and cleaning will be difficult. These exercises are designed to help move the wrist and fingers through their normal range of motion exercising the hands’ tendons. Hold each one for five to ten seconds. Do one set 10 times.
Wrist extension and flexion
Put forearm on a table on a rolled-up towel for padding with hand hanging off the edge of the table, palm down. Move the hand upward until you feel a gentle stretch. Return to the starting position. Repeat the same motions with the elbow bent at your side, palm facing up.
Stand or sit with your arm at your side with the elbow bent to 90 degrees, palm facing down. Rotate your forearm, so your palm faces up, then down.
Wrist ulnar/radial deviation
Support your forearm on a table on a rolled-up towel or on your knee, thumb upward. Move the wrist up and down through its full range of motion.
Begin with your thumb positioned outward. Move the thumb across the palm and back to the starting position.
Hand/finger tendon glide
Start with the fingers extended straight out. Make a hook fist; return to a straight hand. Make a full fist; return to a straight hand.
How Your Chiropractor Can Help
When wrist, hand or finger pain persists you may want to follow up with your chiropractor promptly to shut down pain before it becomes chronic. Your chiropractor is experienced in hand pain and will be able to assess the problem. In the first visit the chiropractor will use a spinal manipulation to evaluate the health of your spine and talk about current pain. There will also be a complete medical history review followed by a discussion of daily activities.
From there your chiropractor may want to talk about posture, healthy diets, weight loss, relaxation exercises to reduce stress, and new approaches like daily walking or swimming.
I have known many people who have turned chiropractic visits into regular health checkpoints. They maintained active schedules and enjoyed busy lives. But whenever painful twinges, such as hand pain, came up they turned to their chiropractor to find early solutions. As their chiropractors helped them stay healthy the emphasis was on natural care with no medications or surgery.
If this sounds like a plan you would like to live with make an appointment and find out more.
This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.