Quick answer: Gentle hand exercises for arthritis include finger bends, making a fist, thumb bends and opposition, finger spreads, tendon glides, wrist bends and light grip work. Do them slowly, once or twice a day, 5 to 10 repetitions each, after warming your hands. Mild stretching is fine; sharp pain, new swelling or numbness means stop and get advice.
Arthritis in the hands can make everyday tasks such as opening jars, writing, buttoning clothes or turning a key surprisingly difficult. Regular, gentle hand exercises help keep the fingers, thumbs and wrists moving, maintain grip strength and can ease stiffness. This guide gives you ten simple exercises, a daily plan, and clear advice on how to adapt them for osteoarthritis, rheumatoid arthritis and flare days. It is general guidance; if a hand therapist, occupational therapist or physiotherapist has given you exercises, follow theirs.
Why hand exercises help
- Movement: moving the finger, thumb and wrist joints through their range helps limit stiffness.
- Strength: stronger hand and forearm muscles support the joints and make gripping easier.
- Function: practising pinch and grip movements helps with real tasks such as holding a cup or using cutlery.
- Tendon gliding: specific movements help the tendons slide smoothly through their sheaths.
NICE guideline NG226 recommends tailored therapeutic exercise for people with osteoarthritis, including the hands. For rheumatoid arthritis, NICE guideline NG100 recommends considering a tailored strengthening and stretching hand exercise programme for adults with hand or wrist pain and reduced function, delivered by a practitioner with training in this area, once their medicines have been stable for at least 3 months (or if they are not on medicines for RA).
Hand osteoarthritis or rheumatoid arthritis: what is different?
| Hand osteoarthritis | Rheumatoid arthritis | |
|---|---|---|
| Joints often affected | Base of the thumb, the end and middle finger joints | Knuckles, middle finger joints and wrists, often both hands |
| Typical stiffness | Usually short, after rest | Often more than 30 minutes in the morning |
| Exercise focus | Movement, thumb strength and grip, joint protection | Movement and strength when inflammation is controlled; gentle range only during flares |
| Extra advice | Thumb splints can help some people | Ask your rheumatology team for referral to a hand therapist or occupational therapist |
Read more about symptoms and treatment on our hand arthritis page.
Before you start
- Warm up your hands. Soak them in warm (not hot) water for a few minutes, or do the exercises after washing up or a warm shower.
- Remove rings if your fingers swell.
- Splints: if you wear hand or wrist splints, take them off for the exercises unless your therapist has advised otherwise, and put them back on afterwards if you use them for tasks.
- Sit comfortably with your forearm resting on a table.
- Go slowly and within comfort. A gentle stretch is fine; never force a joint.
- Use the 24-hour check. Mild aching that settles within a day is acceptable. If your hands are more painful or swollen the next day, do fewer repetitions or smaller movements next time.
The 10 hand exercises
Do each exercise 5 to 10 times, once or twice a day. Start with 5 and build up over a couple of weeks.
1. Wrist bend (flexion and extension)
Rest your forearm on a table with your hand over the edge, palm down. Slowly lift the hand up, then lower it down as far as is comfortable. Keep the forearm still. Repeat palm up.
2. Wrist turn (forearm rotation)
With your elbow bent at your side, turn your palm up to face the ceiling, then down to face the floor. Move slowly through the full comfortable range.
3. Finger bends
Hold your hand up with fingers straight. Bend just the end and middle joints of your fingers, keeping the knuckles straight, so your fingertips touch the top of your palm. Straighten again.
4. Gentle fist
Slowly curl your fingers into a loose fist with your thumb wrapped across the outside of your fingers. Do not squeeze. Hold for a few seconds, then open your hand and spread your fingers wide.
5. Tendon glides
Move through five positions slowly, holding each for 3 seconds: hand straight; "hook" (bend the top two finger joints, knuckles straight); flat fist (bend knuckles and middle joints, fingertips to base of palm); full fist; "table top" (bend only at the knuckles, fingers straight). Return to straight between each.
6. Thumb bend
Bend your thumb across your palm towards the base of your little finger, as far as is comfortable. Hold for a few seconds and return.
7. Thumb opposition ("O" shapes)
Touch the tip of your thumb to the tip of each finger in turn to make an "O" shape. Aim for a round "O" rather than a flat pinch. Repeat back along the fingers.
8. Thumb lift
Rest your hand flat on the table, little-finger side down. Lift your thumb up away from your index finger, as if hitchhiking, hold for 3 seconds, then lower. This works the muscles that support the base of the thumb.
9. Finger spread
Rest your hand flat on a table. Spread your fingers apart as wide as is comfortable, hold for a few seconds, then bring them together. For more challenge, place an elastic band around your fingers and spread against it.
10. Gentle grip
Squeeze a soft foam ball, sponge or rolled-up flannel for 3 to 5 seconds, then relax. Use light effort. Our guide to grip strength exercises for hand OA explains how to progress.
A simple daily plan
| When | What | Time |
|---|---|---|
| Morning, after warming your hands | Exercises 1 to 7 | 5–8 minutes |
| Daytime | A few fist-and-spread movements during breaks from typing, sewing or gardening | 1 minute |
| Evening, 3–4 days a week | Exercises 8 to 10 for strength | 5 minutes |
Adapting the exercises
On flare days
If your hands are hot, swollen or very painful, skip the strengthening exercises (8 to 10). Instead, do gentle range-of-movement exercises (1 to 5) a few times a day, within comfort, to stop the joints stiffening. A cool pack wrapped in a cloth can help hot, swollen joints; warmth helps stiffness. Return to strength work as the flare settles.
Thumb base arthritis
Focus on round "O" shapes rather than tight pinches, and on thumb lifts to strengthen the supporting muscles. Avoid repeated strong pinching, such as wringing cloths. A thumb splint from a hand therapist or occupational therapist can help some people during tasks.
Rheumatoid arthritis
Keep the movements gentle and avoid forcing fingers that are drifting sideways. People with RA have specific needs; see our guide to exercises for rheumatoid arthritis in the hands and wrists, and ask your rheumatology team about a hand therapy referral.
After hand surgery or injury
Follow your surgeon's or hand therapist's programme. Do not add new exercises until they say it is safe.
How to progress
- Increase from 5 to 10 repetitions.
- Do the movement exercises twice a day.
- Hold strength exercises a little longer (up to 5 seconds).
- Use a slightly firmer ball or a thicker elastic band.
Change one thing at a time and check how your hands feel the next day.
Practise the tasks you find hard
Exercises work best when they connect to the things you want to do. Pick one or two everyday tasks that have become difficult and practise the movement in a gentle, controlled way, then gradually make it more like the real task.
| Task you find hard | Helpful exercises | Practise with |
|---|---|---|
| Opening jars or bottles | Gentle grip (10), wrist turn (2) | A loosely closed jar with a rubber grip mat, using the palm rather than the fingers |
| Doing up buttons | Thumb opposition (7), finger bends (3) | Large buttons on a cardigan laid flat on your lap |
| Writing | Tendon glides (5), finger spread (9) | A thick, cushioned pen for a few minutes at a time |
| Turning keys or taps | Thumb bend (6), wrist turn (2) | A key turner or lever tap adaptor, practising slow turns |
| Holding a cup | Gentle fist (4), wrist bend (1) | A light mug with a large handle, using both hands |
Wrist arthritis: extra tips
The wrist is affected in many people with rheumatoid arthritis and can also develop osteoarthritis after an old injury. Keep wrist bends and turns slow and within comfort. Avoid putting your full weight through the hands, for example pushing up from a chair with bent wrists; push through the forearms or use fists instead. A wrist splint from a hand therapist or occupational therapist can rest the joint during flare-ups or heavy tasks, but it should not be worn all the time unless you have been advised to, because the muscles need to keep working.
Hands that work hard: typing, crafts and gardening
- Typing: keep your wrists level, use a soft wrist rest, and every 20 to 30 minutes do a few fists, finger spreads and wrist bends.
- Knitting, sewing and crafts: use thicker needles or tools with padded handles, and switch between tasks to vary the grip.
- Gardening: choose lightweight tools with long or padded handles, and alternate hands where you can. Do some gentle hand movements before you start, as you would warm up for any exercise.
- Phones and tablets: use a stand or grip so you are not pinching the device for long periods.
Keep track of your progress
Changes in the hands can be slow, so it helps to keep a short record. Once a week, note how long your morning stiffness lasts, how easy one difficult task feels on a scale of 0 to 10, and whether you can make a full fist or touch your thumb to your little finger. Bring these notes to appointments with your GP, rheumatology team or hand therapist. Many people notice that regular gentle exercise makes tasks feel easier after 6 to 12 weeks, even if the joints still look the same.
Everyday hand care and joint protection
- Spread the load: use two hands to lift a mug or pan, and carry bags on your forearm rather than in your fingers.
- Use bigger grips: foam tubing on cutlery and pens, lever taps and jar openers reduce strain.
- Take breaks: during long tasks such as knitting, typing or gardening, pause every 15 to 20 minutes to stretch.
- Keep warm: gloves in cold weather can reduce stiffness.
Our guide to joint protection for everyday tasks has many more practical ideas.
Common mistakes
- Squeezing hard on stress balls or grip trainers too early.
- Exercising through sharp pain or forcing stiff fingers straight.
- Doing only strength work without the movement exercises.
- Stopping completely during a flare instead of keeping gentle movement going.
When to get medical help
Stop the exercise if you get sharp pain, a joint that suddenly swells, or new numbness or tingling.
- Call NHS 111 or go to A&E if a finger or wrist joint suddenly becomes hot, red, swollen and very painful, especially if you feel unwell or have a high temperature, or if you have a hand injury and cannot move a finger.
- See your GP soon if you have new joint swelling, morning stiffness in your hands lasting more than 30 minutes, or swelling in several joints, as these can be signs of inflammatory arthritis that needs prompt assessment.
- See your GP if you have numbness or tingling in the thumb and fingers, especially at night, which can be carpal tunnel syndrome, or if hand function is getting steadily worse.
- Ask about a referral to a hand therapist, occupational therapist or physiotherapist if you are struggling with daily tasks. Some areas allow self-referral.
How often should I do hand exercises for arthritis?
Once or twice a day for the movement exercises suits most people, with strength exercises 3 or 4 days a week. Short, regular sessions are more helpful than a long session once a week.
Should hand exercises hurt?
You may feel a gentle stretch or mild aching, especially at first. Exercises should not cause sharp pain. If your hands are more painful or swollen the next day, reduce the number of repetitions or the size of the movement.
Are stress balls good for arthritic hands?
A soft ball can help build grip strength, but squeezing hard or for long periods may aggravate painful joints, especially at the base of the thumb. Start with a soft foam ball and light effort, and stop if it causes pain.
Can I exercise my hands during a rheumatoid arthritis flare?
Yes, but keep it gentle. Do slow range-of-movement exercises within comfort a few times a day and avoid strengthening until the flare settles. Contact your rheumatology team if a flare does not settle.
Do hand exercises help thumb arthritis?
They can help maintain movement and strengthen the muscles that support the base of the thumb. Thumb lifts and round "O" shapes are useful. A hand therapist can advise on exercises and splints suited to you.
Is warm water good for arthritic hands?
Many people find warm water soaks ease stiffness and make exercise more comfortable. Use warm rather than hot water, and do your exercises straight afterwards. For hot, swollen joints during a flare, cool packs may feel better.
Sources and further reading
- NICE NG226: Osteoarthritis in over 16s
- NICE NG100: Rheumatoid arthritis in adults (recommendation 1.8.3, hand exercise programme)
- NHS: Osteoarthritis
- NHS: Rheumatoid arthritis
- NHS: Carpal tunnel syndrome
- Arthritis UK: Exercising with arthritis
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Hand arthritis — symptoms and treatment
- RA hands and wrists — exercises for RA
- Grip strength — a gentle progression
- Joint protection — easier everyday tasks
- Exercise hub — exercises by joint