Exercises for the fingers, hands and wrists
Hand and wrist exercises
These exercises are helpful for problems and pain affecting the fingers, hands and wrists.
It's a good idea to start slowly and build up gradually if you're new to exercise. For more information and tips on getting started, see our Getting started with exercise page.
Get advice and support from a healthcare professional or fitness instructor if you have any concerns about starting a new exercise plan.
Hand exercises for arthritis
Finger strengthening
Begin with the palm of your hand on a tissue or towel on a table, fingers apart. Pull your fingers together by pressing your hand down into the table and bunching up the towel between your fingers. Repeat. You can also do this without using a towel or tissue, and simply by pressing down on the table and squeezing your fingers together and then stretching them apart.
Finger tendon glide stretch
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. Make a straight fist, return to a straight hand.
Thumb stretch
Hold your hand out in front of you, as if you're saying stop. Begin with your thumb positioned outward. Move the thumb across your palm and then back to the starting position.
Hand lift
Place your forearm on a flat surface, like a table, with your hand hanging over the edge, palm facing down. A rolled-up towel under your wrist might provide comfort. Keeping your fingers relaxed, move your hand upward until you feel a gentle stretch, then return to the starting position.
Wrist turn
Bend your elbow to 90 degrees with your palm facing down. Rotate your forearm, so that your palm faces up and then down. You can stand or sit to do this.
Hand wave
Support your forearm on a table on a rolled-up towel for padding or on your knee, thumb facing upward. Move the wrist up and down through its full range of motion, as if you are waving.
Making life easier if you have arthritis
Arthritis in your hands or wrists can make turning keys painful. The award-winning Keywing key turner attaches to keys and makes them much easier to grip and turn. The Fushcia Pink, Lime Green, Dove Grey and Azure Blue colours are super bright, making it easier to find your keys.
Shop for a key turnerPlugull plug pull is the clever plug attachment that allows you to easily and safely remove electrical 3-pin plugs without risking getting your fingers near the pins or struggling with stiff plugs that jam in the sockets and are hard to pull out. Plugull plug pull attachments come in a pack of three.
Shop for a plug pullStruggling with cans is more than a daily nuisance. For some people, it can have immense consequences to safety and independence. The RingPull Can Opener is the easiest way to open any ring pull can if you have limited mobility in your hands, wrists or fingers.
Shop for ring pull can opener
Join our free online physical activity sessions
Join our Introduction to Physical Activity session to explore barriers to increasing your activity levels. We'll help you identify simple ways to incorporate more activity into your daily life.
You could also join our Chi Me gentle movement classes online. This gentle exercise is based on the principles of Tai Chi, with seated options available, making it perfect for all ages and abilities.
The Arthur Tut: A TikTok challenge created from arthritis physio moves
The Arthur Tut TikTok dance challenge features moves that help manage arthritis by encouraging a full range of motion and a healthy dose of attitude. Why not have a go?
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