Arthritis and stiffness in the hands and fingers can severely limit mobility and function over time, but proper stretching techniques can help restore range of motion and reduce pain. We explore effective methods for stretching fingers and wrists that emphasize gentle, consistent approaches rather than pushing through pain.
• Arthritis (joint inflammation) causes stiffness that compounds when people move less to avoid pain
• Trauma, bone fractures, and healing periods can also contribute to joint stiffness
• Finger stretching should bend the big knuckle to 90 degrees until feeling a pulling sensation, not pain
• "Place and hold" technique: stretch for 10-20 seconds, then actively hold position to retrain muscles
• Wrist contains 15 bones, 24 ligaments, and 24 tendons requiring specific stretching approaches
• Keep fingers open when stretching wrists to prevent tethering tendons and limiting motion
• Stretch in both directions (flexion and extension) for comprehensive mobility
• Rest periods between stretches are equally important as the stretching itself
• Perform stretches every 2-3 hours with proper rest intervals
Always consult with your healthcare provider for stretches tailored to your specific situation as there are unlimited possible conditions requiring individualized approaches.
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Hello and welcome to the show, The Hand to Shoulder Solution, with me, Carl Petitto.
If you are experiencing pain in your arms and hands, this is your resource.
Subscribe, listen, and share to help us 'give pain the middle finger for good'!
This is a resource to help you mitigate pain at home and become more educated on what to ask your doctors and therapists. No medical advice will be given, and you should always see your medical professional for any questions.
Thank you, and welcome to the show!