5 Easy Hand Exercises to Relieve Arthritis Pain Naturally

Wellness Living Solutions
Feb 21
2 min read

Updated: Aug 19

Living with arthritis in your hands can make everyday tasks - from opening a jar to typing - feel painful and frustrating. Fortunately, there are simple hand exercises for arthritis that can help you relieve pain, improve flexibility, and restore hand strength naturally.

At Arthrus, we believe in supporting your joint health with natural solutions. Here are five easy exercises you can start doing today to find relief from hand arthritis pain.

Hands performing a gentle hand massage on a white towel. The skin tones contrast with the soft, neutral background, conveying relaxation.

1. Fist Squeeze Exercise for Arthritis Relief

How to do it: Start by extending your fingers straight. Slowly curl your fingers inward to form a loose fist, with your thumb resting on the outside. Hold the fist for 5 seconds, then gently open your hand and stretch your fingers wide.

Benefits:

Increases hand strength
Improves joint mobility
Eases stiffness

Tip: Repeat 10 times with each hand daily.

2. Finger Lifts to Strengthen Arthritic Hands

How to do it: Lay your hand flat on a table, palm down. Carefully lift each finger one at a time off the table, hold for 2 - 3 seconds, then lower it back down.

Benefits:

Boosts flexibility
Enhances finger control
Reduces stiffness in joints

Tip: Keep movements slow and controlled for the best results.

3. Thumb Stretch to Improve Grip Strength

How to do it: With your hand extended, gently move your thumb across your palm toward the base of your pinky finger. Stretch as far as comfortably possible without forcing it. Hold for 5 seconds, then return to the starting position.

Benefits:

Increases thumb range of motion
Improves grip for daily activities

Tip: Repeat this stretch 5 - 10 times per hand.

4. Finger Walking Exercise for Arthritis Flexibility

How to do it: Place your hand flat on a table. "Walk" your fingers inward toward your thumb, one finger at a time, as if they're taking tiny steps. Then walk them back to their original position.

Benefits:

Builds finger coordination
Promotes better joint flexibility

Tip: Perform this exercise at a comfortable, relaxed pace.

5. Palm Press for Stronger Hands and Wrists

How to do it: Press your palms together in front of your chest (prayer position). Apply gentle, even pressure and hold for 10 seconds, then release.

Benefits:

Strengthens hand and wrist muscles
Stimulates blood flow to joints

Tip: Focus on maintaining equal pressure across the entire palm.

Why Regular Hand Exercises Matter for Arthritis

Doing hand exercises regularly can help:

✅ Increase blood flow to your joints

✅ Maintain hand strength and range of motion

✅ Reduce pain and stiffness

✅ Delay progression of arthritis symptoms

Consistency is key. Add these arthritis-friendly hand exercises to your daily routine and combine them with other natural solutions like Arthrus, a plant-based, homeopathic supplement specially formulated to reduce inflammation and support joint health.