EASY Thumb Exercises for Arthritis

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Күн бұрын

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Michelle, Hand Expert from Virtual Hand Care, demonstrates 4 easy and effective thumb exercises for arthritis. If you are experiencing thumb arthritis pain or thumb tendonitis pain these can help!
Some of the exercises shown here can be credited to the extensive research of Virginia O'Brien, OT CHT.
TIMESTAMPS:
00:00 EASY Thumb Exercises for Arthritis
00:57 Exercise 1-How to strengthen the thumb thenar muscles
01:31 Exercise 2-How to strengthen first dorsal interossei muscle to support the thumb
01:57 Exercise 3-Strengthening both thumb and first dorsal interossei muscles
02:41 Exercise 4- Stretching the thumb web space for thumb pain relief.
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Disclaimer
This video is for educational and demonstration purposes only and is not to be used as a replacement for seeking medical advice or treatment of your condition. Virtual Hand Care, or its members, do not offer medical advice, diagnosis or treatment. Always consult with your doctor or healthcare provider before starting any exercise program. Please know that performing any exercise or program is solely at your own risk.

Пікірлер: 127

@tlynn7043 Жыл бұрын

I’m a dental hygienist ..34 years. My hands get very sore. One day I mentioned to a patient that I was battling a headache. As a “cure”, he did a pinch grip in that area between the thumb and finger. He squeezed it so hard ..it hurt so bad I couldn’t even speak. The next day the whole area was bruised…but the pain and tightness was GONE. I couldn’t believe it. It was chronic pain and stiffness and it was gone …and the guy wasn’t even trained…but whatever he did really helped for a long time. Didn’t help the headache , but really helped my hand.

@scottiechapman8351 5 ай бұрын

Funny, I'm also a RDH, and this is why I'm here!

@corneliusmooseknuckle2829 Ай бұрын

I'm going to try the chip clip technique. Thanks. I had carpal tunnel release surgery two months ago. Dr. never ordered physical therapy for the month I was off work. Never checked my range of motion. At the second followup, after being released by the Dr. to return to work, when I mentioned my hand still hurt, he asked if I had gone back to work. Work he had released me to go back to. He wrote it down even. On actual paper. Somehow I managed to stay polite while my eye started twitching, and I started to smell burnt toast due to my imminent stoke. Last appointment, I brought up to the nurse before the Dr. entered, my thumb range of motion being limited and mentioned I would like to get some exercises from PT to get some mobility back, (can't make the C shape). Dr (after I have to bring it up to him) tells me it's arthritis and not related to the surgery and offers no solutions, except for a prescription for the numbness in my fingers that is chronic and wasn't there before the surgery. He asks if I want to make another followup appointment in a couple of months, and I say no. He taps my leg with the folder like he's happy with the work he's done. I go to the desk with him, he says something to the nurse that I didn't hear assuming it's something to do with my prescription. She says she has Friday in a couple of weeks available and would I like to schedule my appointment for that day. I don't remember how I got in my car or anything else until I was halfway home. The moral of the story: Not all clowns wear makeup.

@monicacall7532 Жыл бұрын

Thank you so much for this video. I’m a professional cellist who had joint replacement surgery on both thumbs 6 years ago. When I got Covid 2.5 years ago I began to have terrible pain again in my left thumb. After 4 months the pain was at an 8 almost 24/7, so I went to visit my hand orthopedist again. The tendon from my left forearm that was used to replace the arthritic joint in the original surgery had completely vanished, but had not been torn off! It was like it had totally dissolved. With the 2nd surgery I now have a newly developed type of metal hardware (not pins and screws) holding everything in place. Unlike the first time around I’ve had a fair amount of pain in the joint which has made playing my cello very uncomfortable. I’ve done the exercises that my PT gave me for both surgeries, but they have actually exacerbated the pain. In desperation I decided to see if there were any videos to deal with the serious discomfort and I found your videos. My thumb joint is pain free for the first time in nearly 2.5 years! Hooray! I will be using these stretches/exercises as part of my warmup before I practice or play. Many, many thanks.

@VirtualHandCare Жыл бұрын

Oh my this is wonderful to hear! I don't know why I am just now getting a notification of this comment. But I hope you are continuing to be blessed with no thumb pain so you can keep playing your cello!

@Human433 3 жыл бұрын

Thank you for showing these exercises. I had pain for 3 years; I was wearing thumb brace, using icy cold, ice pack but it kept getting worse. I couldn’t use my hand and couldn’t even touch my thumb. I did exercises you showed for three days and miraculously pain is gone. Thank you thank you thank you!

@VirtualHandCare 3 жыл бұрын

Wonderful! Happy they helped!

@brendamotes4182 Жыл бұрын

Thank you for posting these exercises. Approximately a year ago, I had trigger thumb surgery and was in constant pain. I started doing these exercises regularly and I no longer have thumb pain. Thank you!

@minabadrihamedian5614 3 жыл бұрын

Love it thank you.

@geralynpalacol9295 3 жыл бұрын

Thanks so much! GOD Bless you😀

@dr.hridayaranjan.j.9711 3 жыл бұрын

This works. Really excellent and extremely simple. Thanks a lot madam.

@catherined467 Жыл бұрын

Excellent. Thrilled my physio recommended you. Thank you! I’m on the list for your Hand program

@kingadrock7994 Жыл бұрын

Awesome 👏 thank you so much . Beyond helpful 🖖🏿

@D1Ali156 2 жыл бұрын

Thanks for helping.

@garypritchard9787 5 ай бұрын

Michelle, you are the best!!

@TheBree2324 4 жыл бұрын

Thank you

@ScarletRed. 3 жыл бұрын

Thank you!

@annvictoriahopcroft6124 3 жыл бұрын

Thank you. My thumb hurt too much to use, but these exercises restored function! Thank you so much for making this video.

@VirtualHandCare 3 жыл бұрын

Nice! I love hearing that! And thank YOU for the comment. 👍

@magismagiswary6494 Жыл бұрын

Thks Mam hopefully my pain relief.

@1962jassy 2 жыл бұрын

Thank you!!!!

@anngough3399 2 жыл бұрын

Thank you so much I've been struggling for many years I've only just got my doctors to get a little bit of help I had injection a steroid injection on my right hand but the pain can be excruciating I'm working so it's very essential that I use my hands thank you again

@balramrathore3947 3 жыл бұрын

Thank you so much ❤❤🤗❤

@mhohanconcert3415 2 ай бұрын

Wooooah this helps! I’ve been dealing with thumb pain for 2 weeks and it’s getting worse. Then i just followed the exercise for 5 mins then the pain goes away like a magic. I’m gonna check if the pain will comeback tomorrow. ❤❤❤

@lilyofthevalley5586 10 ай бұрын

Thank you doc for these videos! MY left thumb has suddenly been hurting badly and I can't even pick up anything nor do anything with my L hand because of the excruciating pain in my thumb. Don't know what happened to it. I will do your exercises. Thank you.

@davidrobins4025 6 ай бұрын

Thank you, thank you, thank you.

@anamohd7916 3 жыл бұрын

Yes it’s good workout for the thumb because I had problem on the left thumb as it cannot bend especially in the night become very stiff like no liquid in between. If the thumb bend, the thumb cannot be straight then.. I will follow your advise on the thumb workout. Thanks to you.

@YondaimeApproved 9 ай бұрын

Thank you 🙏🙂

@cotigiacomo 2 жыл бұрын

Wow! Thanks

@pghadim Жыл бұрын

Thanks

@gardeyoyo 2 жыл бұрын

Thanks.

@miramosa7768 Жыл бұрын

I play a lot of video games in my spare time. It's a good social activity for me, and I really enjoy it. But boy, can that leave a hand-strain! I've been struggling with some strain in my thumbs for the past few days and, an ounce of prevention being worth a pound of cure, went looking and found this! Thanks for the very easy-to-understand exercises and I hope it'll help me as well, even if I'm not exactly in the usual target group!

@cathb5684 2 жыл бұрын

Hi there, had thumb surgery Trapezioctomy with rope a few weeks ago. My other hand is experiencing similar pain, RSI most likely cause. I so hope doing these exercises will help the pain, strengthen the area so surgery not required on it at some stage. The pain from current surgery, pretty bad, so hope can strengthen other hand.

@alfredsenteno327 3 жыл бұрын

Thanks, made a real difference.

@VirtualHandCare 3 жыл бұрын

You are welcome!

@FilipinosaAmericavlog 3 жыл бұрын

Thank you. From Texas

@alanpreston3111 10 ай бұрын

Thankyou 👌🏻

@christinesmith5031 Жыл бұрын

Very good advice simple for my texting 👍

@jenydenton 4 жыл бұрын

Very effective, thank you.

@martinD122 Жыл бұрын

🙏 Thank You.

@larrybstreetfish5852 2 жыл бұрын

Thank you Michelle...As a LMT for 30 years, these are going to be part of my daily routine!

@Kyra-fe6do 9 ай бұрын

Has it helped?

@larrybstreetfish5852 9 ай бұрын

@@Kyra-fe6do They seem helpful, but I have been too inconsistent to give an honest opinion

@nigeldavies8900 3 жыл бұрын

Hi so glad to have found these exercises. How many do you think best to at any one time and how many times a day. Much appreciated.

@sonofabutcher7003 Ай бұрын

Thumbping jacks😂 I’ll give them a try. Hope they help with the pain! Thanks for making this video!!!

@ksmith2852 Жыл бұрын

I followed along with you and it feels better! I didn't have a chip clip so I used my other hand to do the job. I do a lot of fingerstyle guitar playing..so I injured my thumb playing guitar??!

@albertalhorne1644 3 жыл бұрын

So glad I found this! I’m a finger style guitarist/pianist, & some days my right thumb hurts at the base. These exercises should help my thumb muscles strengthen & relax. I play many hours each day, so it’s important to me to get this under better control. Thanks again!

@VirtualHandCare 3 жыл бұрын

You are welcome 🙏 🎶 🎸

@bluesdawg8014 2 жыл бұрын

I'm a 72 year old Blues guitarist, I'm having the same pain as you bro. These exercises help. I also use organic turpentine ( G brand ) as a topical. The turpentine gives instant relief but you need to put it on a couple times a day. Play on Long live the Blues Los Angeles

@user-ed7gr7qw7b Жыл бұрын

Hi, Thank you so much for these videos. Do you have exercises for arthritis in the top thumb joint? I haven't been able to bend my thumb without pain. Thank you! Diane

@robbsantos7050 4 жыл бұрын

Thank you ...started the program now.....

@squeakyval 11 ай бұрын

Thank you for these recommendations. I will for sure give these a try. My issues started from crocheting multiple projects in a short amount of time. Now my thumb is hurting really bad!! I do need to make a few more crocheted projects then I can take a break. What would you suggest to help alleviate the pain I’m feeling? FYI I am 67 yrs old and I do have arthritis from my neck all the way down! 😢

@frankg3rd1 2 жыл бұрын

Thank you ! The pinching of the muscle between the thumb and pointer finger really helps. Studying classical guitar really works the right thumb very hard. The relief I feel is so welcomed....thank you so much !

@WilliamSaadGuitar 2 жыл бұрын

I find the left hand really suffers when playing fingerstyle guitar. I am surprised only right hand got a mention from guitarists.

@frankg3rd1 2 жыл бұрын

@@WilliamSaadGuitar Common cause for left hand pain is to tight a grip. Thumb should generally be placed in the middle of the back of the neck. The right hand thumb pain is repetive motion striking the strings. A few hours of practice the thumb may execute notes a few thousand times.

@WilliamSaadGuitar 2 жыл бұрын

@@frankg3rd1 Makes sense...thank you!

@frankg3rd1 2 жыл бұрын

@@WilliamSaadGuitar Your welcome ! Btw...Bossa Nova can be very demanding on the left hand. Tinker around with implied chords. Playing every note in every chord will fatigue and may even cause cramping. Choose your voicings wisely. Youll feel better and the learn new voicings.

@WilliamSaadGuitar 2 жыл бұрын

@@frankg3rd1 may be arthritis in my case. I guess at 65 after playing since I was 12 one can expect that...

@LittleMissBusy777 2 жыл бұрын

Thanks for this. I do get RA pain in that joint but also more severely in the very first joint at the top of the thumb and that joint is frozen. Do you have any therapies for that joint? Thanks

@mjulio71 4 жыл бұрын

As a musician, I want to thank you for a lot of great tips - The chip clip to relax the thumb is working GREAT!

@VirtualHandCare 4 жыл бұрын

You are welcome! Happy to hear it is helping.

@lorenacabrera1147 3 жыл бұрын

Hala thank u doctor.

@hagerfiker3621 4 жыл бұрын

thank you very much i got a big relief and identify my pain

@pattycrochets2559 11 ай бұрын

How many repetitions should I be doing? How many times a day? I'll add these to the exercises I already do.....I love the clip and have been doing that one for almost a week.

@Karen822 2 жыл бұрын

Thanks for this. Looking for pain relief from Basal Thumb Arthritis. REALLY trying to avoid surgery!

@denisegasparini64 Жыл бұрын

Does this really work surgery is my next step and I’m really losing the strength in both hands now.

@Karen822 Жыл бұрын

@@denisegasparini64 I don't know if it's going to be able to stave off surgery, but it's something to try for now. I had a total knee replacement 2 years ago and I never EVER want to go under the knife ever again unless it's to save my life!!

@ilonadarcy534 2 жыл бұрын

Have you posted anything about the index finger pain by any chance?

@prashantworlikar3369 4 жыл бұрын

Thx u mam from india 👍

@marie8314 9 ай бұрын

My pain is mostly in my thumb knuckle area. I recently drove from Florida to NY and back. It hurts mostly at night. It clicks and locks. I am a nurse and I type a lot. I tried the cream and started using a brace. I am 50 and wonder if is this related to age, typing, and cell phone use.

@ValeriaVincentSancisi 6 ай бұрын

for me it is not the base but the joint above it so the last suggestion was the best

@chachachodhery8383 Жыл бұрын

hi thank a lot can we dip hand in hot water wid epsom salt, plz let me know as i have orthoarthirites in both thumbs thx once again

@nikkimatheson66 3 ай бұрын

When I did the second one.. that really hurt.. it’s a pity the doctor that I saw didn’t go through stuff like this to ascertain if it is arthritis or not.. 😟

@Monika94100 Жыл бұрын

What are these not painful burn sensations near the thumb of right hand? Come and go. I suffer from chronic stress, GAD, health anxiety. I still can't be sure it's caused by my conditions or is it carpal tunnel....or ....idk don't want to think about it. I may also have perceived weakness because I read too much about this stuff. I forgot how sometimes I might have felt these things and was brushing them off like nothing. Now I get too deep into this and worry a lot. This summer they told me I need more vitamin D, K, A Omega 3 and iron. I fixed the Iron, I take K, D and calcium and zinc minerals along with them to strengthen the absorbtion between them. But I think I should do plenty of exercises too. Which I started but my muscles are sore hence the long inactivity I have. One doctor told me to fix my body posture while I am working, the overuse of mouse can also damage fingers. When he also told me to check my spine I got even more anxious and depressed. :(

@peterharband326 4 жыл бұрын

Thanks hon. Will give it a try :)

@kimberlymetro7859 4 жыл бұрын

Thank You!!!!!!

@VirtualHandCare 4 жыл бұрын

Your welcome!

@critterallywithjohnernest. Жыл бұрын

Just had a trapeziectomy 3 ½ months ago and my thumb pain is worse today than it was before i had the surgery done. I totally regret doing it. The Doc keeps telling me it will get better with time. I honestly think he screwed it up. My G.I Doctor referred him to me because he had problems and he fixed his thumb problems. I will be doing your exercises and just subscribed hoping to get something out of your exercises. Thank you.🙏🙏🙏💗🥰

@ynnamduff5721 3 жыл бұрын

Are there exercises for a painful thumb IP joint? My PCP said that it's arthritis after he looked at the x-ray images

@massagetherapist1942 3 жыл бұрын

*There's also a good program in **_Treat Your Own Hand and Thumb Arthritis_** at Amazon.*

@alfredsenteno327 3 жыл бұрын

Man, really helped. Thank you so very much.

@vineetnagavi3689 3 жыл бұрын

I just fractured my thumb at joint , it's minor and completely aligned now. Will these exercises help me to restore atleast most of thumb motions? It's in non-dominant hand , but I am very much worried about it.

@VirtualHandCare 3 жыл бұрын

Try this video- kzfaq.info/get/bejne/r5upZ7N9mN-lgqM.html

@nonamansour5619 2 жыл бұрын

I have a problem in my hand after the fingers can not be bent I can't hold anything in my hand, the fingers don't straighten out and don't contract Are there different exercises? Thank you very much, Doctor

@bobbyjohnson5637 10 ай бұрын

Twirling thumb in circles you hear the bone popping, or grinding sensation, is this loosening you up, or making it worse?

@DOLfirst 4 ай бұрын

When I do the "C" exercise the tendon that is near the wrist slips over the thumb joint. Is there any way to tighten this tendon?

@davidpatrick1813 8 ай бұрын

I found this and this is neat… Pat

@mahmoodalam5662 3 жыл бұрын

Actually i hit by hard ball on the upper side of thumb so what can i do for tha Mam ??

@jaynorris3722 2 жыл бұрын

Just getting over gout. Never knew it would happen in the hands but it certainly set up in my right hand. Talk about misserable.

@bijanmajumdar2656 Жыл бұрын

what to do if joints fluids thickens

@rajalakshmirajagopal9174 Жыл бұрын

❤

@artbymhs 3 жыл бұрын

love from pakistan

@imjayhime 2 жыл бұрын

My thumb has been feeling a tight lately when I bend it and now it’s swollen. I’m worried

@bullmoose6739 3 жыл бұрын

I dislocated my thumb in High School. Didn't do anything about it. 20 years later I'm reminded of my mistake.

@VirtualHandCare 3 жыл бұрын

Oh man! Sorry to hear that!

@suzannemcgehee9168 9 ай бұрын

How do you pinch that web muscle when the other hand hurts bad as well? Can’t apply pressure to open and close clips.

@VirtualHandCare 9 ай бұрын

I have a video here that shows another option that may be helpful- Top 3 Thumb Stretches for Thumb Arthritis Pain: Increase Thumb Web Space Range of Motion kzfaq.info/get/bejne/isWdmtNmrLO3eJs.html

@yip88 4 жыл бұрын

These exercises are causing a lot of pain when I'm doing them, will that stop over time, or am I damaging the joint even more? (Even opening a bottle of water these days can cause excruciating pain) thanks

@VirtualHandCare 4 жыл бұрын

They should not cause pain. You would want to discontinue them.

@chiomamaureen6141 3 жыл бұрын

The same with me. I can't even rotate a key

@julieseier4201 6 ай бұрын

I have in my right hand on my thumb it has a bump on it and it hurts

@gafoorsubedar7115 4 жыл бұрын

God informtion madam

@lewiscray9052 3 жыл бұрын

Is using an ab roller wheel contraindicated with basal thumb arthritis? Since I started using one a few weeks ago the pain has become a lot worse. I'm wondering if the roller could be causing this? Thank you.

@VirtualHandCare 3 жыл бұрын

If you are leaning, gripping, or pinching too much with the hands then it definitely could flare it up!

@CEG3RD 9 ай бұрын

I've seen you wrapping a thumb for pain. I have the arthritis in my thumb and it is not fun. Almost one day not there, the next really painful. Over time I decided to not give into the pain and began to stretch and strengthen my hands, though I wonder if strengthening is detrimental. My understanding is joints need to be strong and flexible. With my hands it seems like they can be weaker and painful or stronger and painful. How does splinting a thumb not make it weaker?

@VirtualHandCare 9 ай бұрын

If you splint all the time you could get weak and stiff, especially if it is a restrictive splint. However if you do thumb strengthening exercises and still use your hand then you are less likely to make it weaker.

@CEG3RD 9 ай бұрын

Thank you for the reply and I really appreciate your videos. My left hand is worse was getting weaker but after strengthening and stretching is way stronger, but stiff and sore hands are us. I'm 74 so it goes with the territory. From time to time a few days taking several Advil a day makes a nice break from the aching. That drug seems to really target hand pain. @@VirtualHandCare