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Inflammatory arthritis 2 min read

Hand Exercises for Rheumatoid Arthritis

Also called RA, inflammatory arthritis

Written by Dr. K.V. Anil Kumar
M.B.B.S, M.D., DrNB(Clinical Immunology)
What this image shows

Rheumatoid arthritis usually starts in the small joints of the hands and wrists. The close-ups show reddened, swollen knuckles on both hands, a swollen wrist, and a cut-away of a joint whose inflamed lining is wearing away the cartilage and bone.

In short

Twelve gentle hand and wrist exercises that ease stiffness and keep your hands working. Warm up for 5–10 minutes, do them once or twice a day with both hands, move slowly, and stop if pain increases.

The 12 exercises Everyday hand care

Your exercise sheet

Hand exercises for rheumatoid arthritis
Read the text of this sheet

Warm-up (5–10 minutes): soak hands in warm water, or wring out a warm towel gently. Exercises: 1 finger bend, 2 full fist, 3 hook fist, 4 table top, 5 thumb flexion, 6 thumb opposition, 7 finger abduction, 8 wrist extension, 9 wrist flexion, 10 wrist radial and ulnar deviation, 11 towel scrunch, 12 soft ball squeeze. Hold each about 5 seconds and repeat about 10 times. Tips: keep hands warm, use jar openers and built-up handles, use larger grips for writing, take breaks.

The 12 exercises

  1. Finger bend Curl your fingers into a gentle fist. Hold 5 seconds, straighten. Repeat 10 times.
  2. Full fist Make a tight fist, hold 5 seconds, then straighten fully. Repeat 10 times.
  3. Hook fist Bend the middle and end finger joints, knuckles straight. Hold 5 seconds. Repeat 10 times.
  4. Table top Bend at the knuckles with fingers straight. Hold 5 seconds. Repeat 10 times.
  5. Thumb bend Touch your thumb to the base of your little finger. Hold 5 seconds. Repeat 10 times.
  6. Thumb to fingertips Touch your thumb to each fingertip in turn, 3–5 seconds each. Repeat 5 times.
  7. Finger spread Spread your fingers wide, hold 5 seconds, bring them together. Repeat 10 times.
  8. Wrist lift Forearm on a table, palm down — lift your hand. Hold 5 seconds. Repeat 10 times.
  9. Wrist bend Forearm on a table, palm up — bend your wrist down. Hold 5 seconds. Repeat 10 times.
  10. Wrist side to side Tilt your wrist each way, holding 5 seconds. Repeat 10 times.
  11. Towel scrunch Hand flat on a small towel, scrunch it towards you. Repeat 10 times.
  12. Ball squeeze Squeeze a soft ball or putty for 5 seconds, then relax. Repeat 10–15 times.

Everyday hand care

  • Keep your hands warm.
  • Use jar openers and built-up handles.
  • Choose thicker grips for pens and tools.
  • Take breaks and pace your activities.

These exercises are general guidance. Your physiotherapist may adapt them to your condition. Last updated 3 October 2026.