Q: I am 78 years old and I have bent fingers on each hand, mainly the middle ones. Sometimes, my hands seem to get numb and tingly. My doctor says it’s arthritis and carpal tunnel syndrome. Could therapy on my hands help?
A: Physical therapy can be beneficial for both arthritis and carpal tunnel syndrome. For arthritis, physical therapy emphasizes range of motion, joint functionality, strength, flexibility, and dexterity.
Arthritis exercises
Try these simple exercises at home. For each one, do 10 repetitions on each hand.
- Fist formation. Fully extend your fingers, and then draw them in to form a fist with your thumb outside of your fingers. Don’t squeeze. Hold the fist for three breaths; then slowly extend your fingers again.
- Finger bends. Fully extend your fingers, and then curl one finger at a time as far as you can into your palm. Hold each finger stretch three breaths and repeat 10 times.
- Form an O. Fully extend your fingers, and then slowly curve your fingers and thumb into an “O” shape. Release.
- Hitchhiker bend. Place your hand on a table with your thumb pointing up as if you are about to shake someone’s hand. Curl your fingers into your palm to make a hitchhiker’s sign. Release.
- Finger lift. Place your hand on a table, palm up. Raise each finger, one at a time, as high as it will go.
- Wrist flex. Extend your right arm and hand with your palm facing down. Use your left hand to press down on the back of the right hand until your palm is facing you. Hold for three breaths; then return to your original position. Repeat with your left arm.
- Grip strengthener. Squeeze a soft ball or rolled-up sock as hard as you can for three breaths. Release.
Carpal tunnel exercises
For carpal tunnel syndrome, physical therapists use what are called nerve-glide exercises. The carpal tunnel is a narrow passageway in the wrist. Carpal tunnel syndrome occurs when that passageway compresses the median nerve that runs through it. The nerve-glide exercise can help reduce pressure on the nerve to reduce symptoms, while tendon-glide exercises may improve range of motion.
Nerve-glide exercise. Apply heat to your wrist and hand for 15 minutes. Make a fist with your thumb outside your fingers. Hold this and each subsequent position for three seconds.
- Extend your fingers while keeping your thumb close to the side of your hand.
- Keep your fingers straight and bend your hand back toward your forearm.
- Keep your fingers and wrist in position and extend your thumb.
- Keep your fingers, wrist, and thumb extended and turn your palm up.
- Keep your fingers, wrist, and thumb extended and use your other hand to stretch the thumb.
- Ice your hand and arm for 20 minutes.
Tendon-glide exercise 1. Apply heat to your wrist and hand for 15 minutes. Hold your hand in front of you with your wrist straight. Your fingertips should be pointed to the ceiling. Straighten all of your fingers. Hold this and each subsequent position for three seconds.
- Bend the tips of your fingers into a “hook” position, with your knuckles up, and hold for three seconds.
- Make a fist with your thumb over your fingers and hold for three seconds.
Tendon-glide exercise 2. Apply heat to your wrist and hand for 15 minutes. Hold your hand in front of you with your wrist straight. Your fingertips should be pointed to the ceiling. Straighten all of your fingers. Hold this and each subsequent position for three seconds.
- Bend your fingers at the bottom knuckle. On your right hand, the shape looks like the number seven. Hold for three seconds. Bend your fingers at the middle joint and touch your palm.
- When you’ve done the series, ice your hand and arm for 20 minutes.
More exercises
Wrist extension. Hold your hand as if you’re telling someone to stop, and straighten your arm. Use the opposite hand to gently pull your palm toward you until you feel a stretch in your forearm. Hold for 15 seconds, release, and repeat five times.
Wrist flexion. Keep your arm straightened, and bend your wrist so your palm and fingers are pointing down. Use your opposite hand to pull your hand toward your body until you feel a gentle stretch on the top of your forearm. Hold for 15 seconds, release, and repeat five times.
