The Finger Press

Muscles Exercise

This exercise is for strengthening the muscles that bend the fingers to pick up objects. Lightly press the tip of the thumb to the tip of the index finger. Hold for six seconds, maintaining a perfect “0” shape, then relax. Continue lightly pressing the tip of the thumb to the tip of each finger. To help maintain the “0” shape, place a pill bottle or any other cylinder in your hand. Those with rheumatoid arthritis should not press the fingers together but just touch them lightly.

Strengthening Exercise

This exercise is for strengthening the muscles that bend and straighten the wrist Place your hand on a table or arm rest. Place the heel of the other hand on top. Raise the bottom hand, pushing against the top hand. Hold for six seconds and then relax. Reverse positions of the hand and repeat. Remember, while you are pressing the hands together, allow no joint movement. If it is painful to use your other hand as the stationary object, try to lift the hand against another stable object, such as the chair arm.

The Straight-Leg Raise

To strengthen the muscles that bend the hip as well as the muscle that runs across the front of the knee do this exercise. Lie on your back. Keep your arms in a comfortable position. Tighten the muscle that runs across the front of the knee and then raise your leg one to two feet above the ground, keeping the knee straight. Do not arch your back. Hold for six seconds. Relax. If you have low back discomfort you should do this exercise with the other knee bent.

Support Exercise

Lightly hold a table for support. a) Rise up on your tiptoes. Hold for six seconds. Lower slowly. This exercise is stressful for some especially for overweight. b) As an alternative exercise, place the sole of your foot against a stationary object (wall, chair leg) and push. Hold for six seconds and then relax.

The Back Push

To strengthen the muscles that straighten the back, sit in a straight-backed chair or against the wall. Push your shoulders and shoulder blades into the chair or wall. Hold for six seconds. Relax. You will f the stomach muscles tighten as well;, the stomach muscles help support the back.