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Hand and wrist exercise for functional activity

Improve your hand and wrist functioning and mobility.

Woman doing a hand and wrist exercise to improve function and mobility
If you suffer from reduced mobility in your hand and wrist, you could benefit from following a specialist hand and wrist exercise routine. We share critical information about hand and write function and mobility and how to improve it through exercise.

Your hands provide an important means of function and mobility, allowing you to perform everyday tasks that are often taken for granted, including cleaning the dishes or reaching for items in cupboards. 

If you develop pain in your hand and wrists, it can lead to stiffness and reduced mobility, which can prevent you from performing everyday tasks, resulting in feelings of inadequacy and frustration. 

Depending on the cause of your pain, you might experience aching pain in your hands and wrists, or it might feel more like a stabbing pain. You might have pain on the top of your hands and wrists, or on the back of your hands and wrists. Regardless of where the pain is located and how severe it feels, joint pain can be immensely challenging to manage.

It requires specialist care from an Orthoapedic Consultant who understands your individual needs and builds a pain management programme around you.

The hand and wrist comprise different bones, muscles and ligaments that help facilitate a wide range of function and movement.

Tendons in your hand and wrist

Tendons are made up of connective tissue that attaches the muscles to the bone.

There are 2 groups of tendons in the hand: 

Extensor tendons:
these are located from the forearm across the back of your hand, to your fingers and thumb. These help you straighten your fingers and thumb. 

Flexor tendons:
these are located from your forearm through your to wrist and across the palm of your hand. These help you bend your fingers.

Bones of your hand and wrist

There are three main types of bones in the hand. These include: 

These are the 14 bones that are found in your fingers and toes. Each finger has three phalanges (the distal, middle, and proximal). The thumb has two phalanges. 

Metacarpal bones:
These five bones make up the middle part of your hand. 

Carpal bones: Also known as carpus, these are the eight bones that make up the wrist.

Ligaments of your hand and wrist

The hand and wrist contain a network of ligaments, which are made up of connective tissue that support the position and movement of your bones.  

These ligaments include your collateral ligaments, which are strong ligaments on either side of the finger and thumb joints. These prevent your joint from moving sideways. 

There are several different causes of hand and wrist pain. These include: 

Arthritis in your hands and wrists

Arthritis affects more than 10 million people in the UK and can commonly affect the hands and wrists, causing inflammation and pain. 

There are two forms of arthritis. These are rheumatoid arthritis and osteoarthritis.  

Osteoarthritis is the most common type of arthritis in the UK, affecting nearly 9 million people. In the UK, rheumatoid arthritis affects more than 400,000 people. 

Arthritis in your hands and wrists can cause an aching pain, as well as swollen wrists and hands and reduced mobility.

While hand and wrist pain can be challenging, there are ways you can improve it. This can be through hand and wrist strengthening exercises that help relax and strengthen your muscles. 

Hand exercises

There are many hand exercises you can try to ease hand pain. These involve hand stretches, such as thumb stretches, wrist turns and hand waves. 

Versus Arthritis share important information about hand and wrist exercises, including how to carry these out at home. 

Physiotherapy for hand and wrist pain

The most effective hand and wrist exercises will be those catered to your individual needs. 

Your physiotherapist will help you build an exercise plan that’s right for you, according to the cause of your joint pain and your general health and wellbeing.

Our Consultant Orthoapedic Surgeons can help.

If you have would like to speak with someone about your joint pain, you can call us to make an appointment on 0141 300 5009 or book online.

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