Losing hand力量和灵活性in your fingers is a common complaint forpeople with rheumatoid arthritis(RA). Fortunately, practicing a few easy hand exercises — no special equipment or much time needed — can be hugely beneficial both for stopping pain and stiffness and for improving joint function.
"It's a nice way to get a little strengthening going and lets patients sense what their level of activity might be," explains certified hand therapist Alice Pena, PT, who is a former spokesperson for the American Physical Therapy Association.
一些“拇指”的规则，以最大限度地提高利益
If anything hurts, stop. In general, you can repeat the following exercises up to five times per session, once or twice a day. Talk to your doctor or physical therapist about the best number of reps for you to avoid strains.
Moist heat can make the motion of hand exercises for rheumatoid arthritis easier and help prevent discomfort. One option is to soak your hands in warm water for 5 to 10 minutes before you begin. Treating your hands with a warm paraffin wax bath or wrapping them in a towel soaked first in hot water are other options. You can also practice some of these exercises, such a making a fist, while taking a warm shower.
1.用平手手指升降提高灵活性
Start by placing your hands flat, palm down, on a table or against a wall. Then, starting with your thumb, slowly raise each finger individually off the table. Hold each finger up for one or two seconds, and then gently lower it.
2.通过制作拳头增加你的运动范围
Start with your fingers straight out, then draw them together down into the center of your palm to make a loose fist. (Keep your thumb across your fingers and not tucked beneath them.) Hold this position for up to one minute, then open your hand slowly and repeat a few times on each hand.
3.通过行走手指来改善你的手指
放在桌子上的手毛巾或厨房毛巾。用一只手轻轻捧着你的指尖和拇指支持，“走”指尖向你拉到手掌中的毛巾。“尽可能轻，挤压你的拳头，然后挤压你的拳头，”Pena说。这让您了解Ra可能会如何影响您的抓地力以及您的握把的强度，她解释说。重复几次，然后切换到另一只手。
4. Increase Your Dexterity With Finger Pinches
一次将拇指钉在每一个手指的尖端中，可以帮助制作日常任务 - 例如绑鞋带或执行按钮 - 如果您有Ra，更容易。把你的拇指带到一个手指上，然后像捏一样用它牢牢地压。持有第二个或两个并释放。用每个手指单独做到这一点。
5. Keep Your Thumb Nimble With a Simple Stretch
关注你的拇指是必要的，因为它对这么多不同的手动运动非常重要。用于维护拇指函数的关键练习以拇指向外指向，远离您的手掌。然后将拇指移到手掌上，试图触摸你的小指的底部。这种运动可以帮助您抓住圆形物体，例如发刷。
6.通过传播手指来保持灵活性
只需尽可能宽阔，慢慢地将手指和拇指散布，慢慢地轻轻地铺平。保持几秒钟。这是减少僵硬并加强手中关节周围的肌肉的好方法。
知道什么时候最好休息一下
成功ra治疗means knowing when to temporarily lay off exercising, Pena says. For example, during flares or a worsening of your symptoms, it might be best to wear a支持性支撑或夹板和锻炼身体，以避免对关节额外的伤害。听你的身体。
