Thumb Arthritis Exercise Guide

Thumb Range of Motion

Gentle thumb movements that keep the base of the thumb mobile.

What it helps: Keeps the thumb's wide range — reaching, pinching, and opposing to the fingers — which is behind nearly every grip and pinch task the hand does.

1. Move the thumb out away from the palm, then back.
2. Touch the thumb tip to each fingertip in turn (opposition).
3. Make gentle circles with the thumb. Keep it comfortable.

Tips:

• Smooth, pain-free motion.
• Opposition (thumb to fingertips) is the key everyday motion to keep.

Commonly done as 2–3 sets of 8–10 each, daily.

Thumb & Wrist Stretch

A gentle stretch for the thumb-side tendons of the wrist.

What it helps: Eases tension in the thumb-side wrist tendons — gently loosening the tight, irritated tendons that limit thumb and wrist use.

1. Hold the arm out, thumb up. Gently bend the wrist downward and toward the little-finger side until you feel a mild stretch along the thumb side of the wrist.
2. Hold gently; keep it comfortable.
3. You can tuck the thumb lightly into the palm first for a touch more — but never force it.

Tips:

• A gentle, mild stretch only — thumb-side tendons are easily over-stretched.
• Ease off if it sharpens.

Commonly done as 3 sets of Hold 15–20 sec, daily.

Finger Range of Motion

Gentle bending and straightening to keep the finger joints moving.

What it helps: Keeps the finger joints moving through their full range — preserving the bend and straighten you need to grip, pinch, and use your hands for everything.

1. Open the hand wide, fingers straight.
2. Make a full fist, then open again.
3. Bend each finger one at a time toward the palm, then straighten.

Tips:

• Smooth, comfortable motion through the whole range.
• Do it often through the day, especially when the hand feels stiff.

Commonly done as 2–3 sets of 10, daily (several times).

Posture Training

Trains a neutral spine for sitting, standing, and lifting safely.

What it helps: Trains a neutral, balanced spine for sitting, standing, and lifting — good posture takes strain off the back all day long.

1. Sit or stand tall, stacking ears over shoulders over hips.
2. Gently draw your shoulder blades down and back.
3. Hold a tall, relaxed neutral position; reset whenever you slouch.

Tips:

• Set reminders to check your posture during the day.
• A small lumbar roll helps when sitting.

Commonly done throughout the day.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Thumb Strengthening

Builds pinch and thumb strength with putty or a soft ball.

What it helps: Builds the pinch and thumb strength behind opening jars, turning keys, and gripping — and supports the base of the thumb so it carries pinch loads more comfortably.

1. Pinch therapy putty or a soft ball between the thumb and the side of the index finger; hold, then release.
2. Pinch between the thumb tip and each fingertip in turn.
3. Press the thumb into the putty and push, then relax.

Tips:

• Comfortable effort — stop short of sharp pain at the base of the thumb.
• Full pinch, full release.

Commonly done as 2 sets of 10, most days.

Thumb Range of Motion

Gentle thumb movements that keep the base of the thumb mobile.

What it helps: Keeps the thumb's wide range — reaching, pinching, and opposing to the fingers — which is behind nearly every grip and pinch task the hand does.

1. Move the thumb out away from the palm, then back.
2. Touch the thumb tip to each fingertip in turn (opposition).
3. Make gentle circles with the thumb. Keep it comfortable.

Tips:

• Smooth, pain-free motion.
• Opposition (thumb to fingertips) is the key everyday motion to keep.

Commonly done as 2–3 sets of 8–10 each, daily.

Hand Putty Exercises

All-around hand strengthening with therapy putty — grip, pinch, and spread.

What it helps: Builds all-around hand and finger strength — grip, pinch, and the muscles that spread the fingers — the foundation of strong, capable hands for daily tasks.

1. Squeeze the putty in a full fist, then release.
2. Pinch the putty between the thumb and each fingertip in turn.
3. Press the putty flat and dig individual fingers in; spread the fingers against a loop of putty.

Tips:

• Comfortable effort; full squeeze and full release.
• Putty comes in firmnesses — start soft and progress as you get stronger.

Commonly done as 2 sets of 10 each, most days.

Grip Strengthening

Builds hand and forearm grip strength with a ball or putty.

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

1. Hold a soft ball or therapy putty in your hand.
2. Squeeze firmly and hold a few seconds, then relax fully.
3. Work through comfortable effort; stop short of sharp pain.

Tips:

• Full squeeze, full relax — both matter.
• Grip work loads the elbow tendons, so build it gradually if you have tennis or golfer's elbow.

Commonly done as 2–3 sets of 10–15, most days.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Thumb Strengthening

Builds pinch and thumb strength with putty or a soft ball.

What it helps: Builds the pinch and thumb strength behind opening jars, turning keys, and gripping — and supports the base of the thumb so it carries pinch loads more comfortably.

1. Pinch therapy putty or a soft ball between the thumb and the side of the index finger; hold, then release.
2. Pinch between the thumb tip and each fingertip in turn.
3. Press the thumb into the putty and push, then relax.

Tips:

• Comfortable effort — stop short of sharp pain at the base of the thumb.
• Full pinch, full release.

Commonly done as 2 sets of 10, most days.

Hand Putty Exercises

All-around hand strengthening with therapy putty — grip, pinch, and spread.

What it helps: Builds all-around hand and finger strength — grip, pinch, and the muscles that spread the fingers — the foundation of strong, capable hands for daily tasks.

1. Squeeze the putty in a full fist, then release.
2. Pinch the putty between the thumb and each fingertip in turn.
3. Press the putty flat and dig individual fingers in; spread the fingers against a loop of putty.

Tips:

• Comfortable effort; full squeeze and full release.
• Putty comes in firmnesses — start soft and progress as you get stronger.

Commonly done as 2 sets of 10 each, most days.

Grip Strengthening

Builds hand and forearm grip strength with a ball or putty.

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

1. Hold a soft ball or therapy putty in your hand.
2. Squeeze firmly and hold a few seconds, then relax fully.
3. Work through comfortable effort; stop short of sharp pain.

Tips:

• Full squeeze, full relax — both matter.
• Grip work loads the elbow tendons, so build it gradually if you have tennis or golfer's elbow.

Commonly done as 2–3 sets of 10–15, most days.

Finger Extension (Rubber Band)

Strengthens the muscles that open the hand and straighten the fingers.

What it helps: Builds the often-overlooked muscles that open the hand — balancing the strong gripping muscles and supporting smooth, comfortable finger movement.

1. Place a rubber band around the outside of your fingers and thumb.
2. Open the fingers and thumb apart against the band's resistance.
3. Slowly close back with control.

Tips:

• Use a band light enough to do smoothly.
• Controlled open and close — both directions matter.

Commonly done as 2 sets of 10–15, most days.

Thumb Range of Motion

Gentle thumb movements that keep the base of the thumb mobile.

What it helps: Keeps the thumb's wide range — reaching, pinching, and opposing to the fingers — which is behind nearly every grip and pinch task the hand does.

1. Move the thumb out away from the palm, then back.
2. Touch the thumb tip to each fingertip in turn (opposition).
3. Make gentle circles with the thumb. Keep it comfortable.

Tips:

• Smooth, pain-free motion.
• Opposition (thumb to fingertips) is the key everyday motion to keep.

Commonly done as 2–3 sets of 8–10 each, daily.

Thumb Strengthening

Builds pinch and thumb strength with putty or a soft ball.

What it helps: Builds the pinch and thumb strength behind opening jars, turning keys, and gripping — and supports the base of the thumb so it carries pinch loads more comfortably.

1. Pinch therapy putty or a soft ball between the thumb and the side of the index finger; hold, then release.
2. Pinch between the thumb tip and each fingertip in turn.
3. Press the thumb into the putty and push, then relax.

Tips:

• Comfortable effort — stop short of sharp pain at the base of the thumb.
• Full pinch, full release.

Commonly done as 2 sets of 10, most days.

Hand Putty Exercises

All-around hand strengthening with therapy putty — grip, pinch, and spread.

What it helps: Builds all-around hand and finger strength — grip, pinch, and the muscles that spread the fingers — the foundation of strong, capable hands for daily tasks.

1. Squeeze the putty in a full fist, then release.
2. Pinch the putty between the thumb and each fingertip in turn.
3. Press the putty flat and dig individual fingers in; spread the fingers against a loop of putty.

Tips:

• Comfortable effort; full squeeze and full release.
• Putty comes in firmnesses — start soft and progress as you get stronger.

Commonly done as 2 sets of 10 each, most days.

Grip Strengthening

Builds hand and forearm grip strength with a ball or putty.

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

1. Hold a soft ball or therapy putty in your hand.
2. Squeeze firmly and hold a few seconds, then relax fully.
3. Work through comfortable effort; stop short of sharp pain.

Tips:

• Full squeeze, full relax — both matter.
• Grip work loads the elbow tendons, so build it gradually if you have tennis or golfer's elbow.

Commonly done as 2–3 sets of 10–15, most days.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

Commonly done as you like.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Thumb Strengthening

Builds pinch and thumb strength with putty or a soft ball.

What it helps: Builds the pinch and thumb strength behind opening jars, turning keys, and gripping — and supports the base of the thumb so it carries pinch loads more comfortably.

1. Pinch therapy putty or a soft ball between the thumb and the side of the index finger; hold, then release.
2. Pinch between the thumb tip and each fingertip in turn.
3. Press the thumb into the putty and push, then relax.

Tips:

• Comfortable effort — stop short of sharp pain at the base of the thumb.
• Full pinch, full release.

Commonly done as 2 sets of 10, most days.

Hand Putty Exercises

All-around hand strengthening with therapy putty — grip, pinch, and spread.

What it helps: Builds all-around hand and finger strength — grip, pinch, and the muscles that spread the fingers — the foundation of strong, capable hands for daily tasks.

1. Squeeze the putty in a full fist, then release.
2. Pinch the putty between the thumb and each fingertip in turn.
3. Press the putty flat and dig individual fingers in; spread the fingers against a loop of putty.

Tips:

• Comfortable effort; full squeeze and full release.
• Putty comes in firmnesses — start soft and progress as you get stronger.

Commonly done as 2 sets of 10 each, most days.

Grip Strengthening

Builds hand and forearm grip strength with a ball or putty.

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

1. Hold a soft ball or therapy putty in your hand.
2. Squeeze firmly and hold a few seconds, then relax fully.
3. Work through comfortable effort; stop short of sharp pain.

Tips:

• Full squeeze, full relax — both matter.
• Grip work loads the elbow tendons, so build it gradually if you have tennis or golfer's elbow.

Commonly done as 2–3 sets of 10–15, most days.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

Commonly done as you like.