5 simple exercises for healthy joints
What's the story
The carpometacarpal (CMC) joint, especially in the thumb, is fundamental to hand function, allowing for grasping and pinching.
However, it's vulnerable to instability and degeneration over time due to repetitive use or arthritis.
Strengthening it with specific exercises can enhance hand function and alleviate discomfort.
This article lists five effective exercises to strengthen the CMC joint, and you don't need any special equipment to do them.
Touch technique
Thumb opposition touch
Touch the tip of your thumb to each fingertip on the same hand, starting with your index finger and ending with your little finger.
Make an "O" shape each time you touch your thumb to a fingertip.
Repeat this exercise 10 times for two sessions a day.
This exercise increases mobility in the thumb's CMC joint and strengthens the muscles around it.
Extension stretch
Thumb extension stretch
For this one, start by extending your arm out in front of you with your palm facing down.
Use your other hand to gently pull back on your thumb, stretching the area of your CMC joint.
Hold this position for 15-30 seconds.
Relax your hand and then repeat the stretch three times on each hand every day.
This exercise increases flexibility and decreases stiffness in your CMC joint.
FIST formation
Make a fist
Start with your fingers extended, then slowly bend them into a fist, ensuring your thumb remains on the outside.
Hold this position for five seconds, then slowly release back to the starting position.
Repeat this exercise 10 times for two daily sessions. It will increase strength and stability in the joints of your hand, including the CMC joint.
Flexion movement
Thumb flexion exercise
This exercise is done by bending the thumb across the palm towards its base near the little finger, while keeping the other fingers still.
Hold this position for five seconds, then straighten all fingers, including the thumb at the CMC joint.
Repeat this exercise 10 times, twice a day. This will help in strengthening the thumb muscles and improving the stability of the CMC joint.
Pinch practice
Pinch strengthener
Hold soft objects such as a foam ball or folded towel between your thumb and index finger, and practice pinching exercises by squeezing them together with a strong grip and then releasing them with a gentle motion.
Perform three sets of 10 pinches daily.
This exercise not only increases pinch strength but also builds crucial stabilizing muscles around the carpometacarpal joint, improving its function over time.