(This intro is repeated in each of my several exercise posts)

Dear PNers,

Out of immense gratitude for this forum, I wanted to give back and so ....

... below is a list of exercises I personally constructed from physio visits, personal doctors, learning from other sufferers, etc.

I find that memorizing and weaving into my life the habit of doing whichever of these feels right for my current level helps me stay a little stronger, improves circulation, improves dexterity, improves sensitivity, actually feels good and the moderate activity takes some of the edge off the uncomfortable buzzing.

Not a miracle cure but these offer a small improvement that adds to the whole picture.

This is a comprehensive list of things to choose from. Big suffers feel free to laugh out loud at even the mention of some of these. Just meet yourself wherever you are and pick out whatever helps you. Know when to take a break or go easy, particularly during bad flares.

May help to do when relaxed after hot bath, shower, when soaked feet/hands in warm water or put warm towel over.

Doing these while listening to health, comedy, go-getter podcasts or great music helps me to get into a groove and feel proud of my effort.

Best wishes.

-----------------------------------------------------

My Personal List of Neuropathy Hand Exercises and Stretches

Any Position, Standing or Seated:

Rotate hands making fist, clockwise, then counterclockwise.

Rotate hands making outstretched fingers, clockwise, then counterclockwise.

Rotate hands making one finger pointing in air, clockwise, then counterclockwise.

Rotate hands making claw, clockwise, then counterclockwise.

Each Finger Down Thumb
Touch the pad of your thumb with your index finger, running the finger down to the base of your thumb. Then, repeat the movement with the index, middle, ring, and little fingers. Do this exercise several times.

Circle Each Finger
Touch the tip of the thumb to the tip of the index finger, making a round circle. Stretch the hand open. Repeat with middle, ring, and little finger in succession.

Thumb Circles
Put your hands in the "thumbs-up" position, and gently rotate your thumbs in a circular motion. Switch directions after a few seconds.

Finger End Bend
Bend the end joint of each figure by putting the index finger from the other hand up to the top joint of the finger.

Flicking – Flick each finger against your thumb as if flicking a piece of gum off your finger so it doesn’t stick.

Knuckle Bend
Start by holding your hand and fingers straight and close together. Bend the end and middle joints of your fingers. Keep your knuckles straight. Moving slowly and smoothly, return your hand to the starting position. If you can, perform multiple repetitions of this exercise on each hand.

Finger Resistance, pretend resisting against fingers pushing out and pulling in

Stretch Wrists by pulling back on Fingers

Wrest Bend – Up and down

Wrist Turn
With your arm outstretched, turn your palm toward the ceiling, then turn it down to face the floor.

Wrist Wave Stretch
Hands clasped together, make a Mexican wave.

Wrist Roll
Hands clasped together, roll around

Wrist Stretch
Hands clasped together, push palms of hands out away from body

Thumb Fist
Grab Thumb in fist. Bend wrist down to feel the stretch in thumb and wrist.

Steeple
Make a steeple, move it up and down.

Church Steeple Finger Stretch
Palms together, how far can pull apart palms and keep fingers touching, stretches fingers.

Wringing Towel Dry, Each Direction
Hold a washcloth and pretend to wring it dry for six seconds. Pause and repeat this ten times. Switch the direction in which your hands are wringing, and repeat the exercise.


On A Table:

Individual Finger Flex on table
Place back of hand on table, individually lift each finger while holding all fingers down.

Finger Walk
Rest your hand on a flat surface, such as a tabletop, with your palm facing down. Move your thumb away from your hand. Beginning with your index finger, move it up and toward your thumb. Follow with moving your middle, ring and small fingers one at a time up and toward your thumb. Repeat this exercise multiple times with each hand.

Wrist Side Lift
Put your hands on a table and the thumb must point upwards. Then, move from the wrist and lift your hand off the table and relax and repeat the same procedure with the other hand.

Wrist Stretch in Forearm
Place palm flat on wall or table, elbow straight, fingers pointing down. Reach across and pull thumb back. Feel pull on palm side forearm

hey v5118lKftfk

Thanks for taking the time to post these tips.

Atty

Here's some various hand exercise toys (minus my bean bucket post) I lay around the house next to other things I do daily .... there are many more on the market.

Helps if I "habit stack", such as "I can't type on the computer today unit I do three hand spring squeezes", etc. Means I am more likely to do them.

For myself I find the hand stretches in my original post above feel good. The movement stimulates, lubricates and get's nourishing blood pumping into my achy hands and helps stretch lower and upper arms.

Natalie

.... sorry, here's the photo ....

Attached Thumbnails

 

@v5118lKftfk, good stuff, thanks!

In our fitness classes one of my business partners who is aYoga instructor/Silver Sneakers certified does these very same hand exercises. I'm probably going to "borrow" a few for my Taichi class. ;-)