Degenerative arthritis in the hand – Step 1

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling and running

Stretching

30 minutes of each training session

Hold your arm out in front of you with your palm facing upwards. Bend your wrist downwards as far as possible and press down with your other hand. Hold the stretch for 20 seconds.

Rotate your arm so that your palm is facing downwards. Bend your wrist as far down as possible and press down with your other hand. Hold the stretch for 20 seconds.

Sit at a table. Place your hand on the ball and move the ball away from your body and back again.

Sit at a table with your hand on a ball and roll the ball slowly back and forth and from side to side.

Stand with your upper arms close to your body. Keep your elbows bent at a 90-degree angle. Slowly rotate your hands so that the backs of your hands face upwards and then downwards in turn. Hold the end position for a few seconds before rotating to the opposite end position.

Stand with your upper arms close to your body. Your elbows should be bent at a 90-degree angle. The backs of your hands should be facing upwards. Bend your wrists upwards as far as possible. Hold this position for 5 seconds, then bend your wrists downwards as far as possible, holding this position for 5 seconds as well.

Stand with your upper arms close to your body. Your elbows should be bent at a 90-degree angle. Your palms should be facing upwards. Bend your wrist upwards as far as possible. Hold this position for 5 seconds, then bend your wrist downwards as far as possible, holding this position for 5 seconds as well.

Stand with your upper arms close to your body. Your elbows should be bent at a 90-degree angle. Your palms should be facing upwards. Rotate your wrists so that your thumbs are pointing forwards. Hold this position for 5 seconds, then rotate your wrists outwards so that your thumbs are pointing backwards, holding this position for 5 seconds as well.

Sit with your hand hanging over the edge of a table, palm facing upwards. Bend and stretch your wrist.

Sit with your hand hanging over the edge of a table. Palm facing downwards. Bend and stretch your wrist.

The wrist is extended with the fingers spread as wide as possible. Hold the outer position for a few seconds. Then clench your hand by bending all fingers to the maximum. Hold the outer position for a few seconds.

Strength

30 minutes of each training session

Sit with your hand hanging over the edge of a table. Keep your palm facing upwards and your hand clenched. Using your other hand, apply gentle pressure to the hand you are exercising and hold the pressure for 10 seconds. Relax for 10 seconds.

Sit with your hand hanging over the edge of a table, palm facing downwards. With your other hand, apply gentle pressure to the hand you are exercising and hold the pressure for 10 seconds. Repeat the exercise on the other side.

Give a soft ball a squeeze.

Wrap a rubber band around your fingers. Spread your fingers so that the rubber band tightens.

Crumple up a tea towel with your arms outstretched.

Place your hand on a table with the side of your hand (little finger) against the table and your thumb pointing upwards. Move your thumb as far away from your palm as possible and then back again, so that your thumb is resting on your index finger.

Wrist stretched with fingers maximally spread. Grasp your thumb with the opposite hand and bend your thumb in towards the centre of the wrist as far as possible. Hold the outer position for a few seconds.

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