Tutorial for Self Hand Massage

According to the Arthritis Foundation, regular massaging of arthritic joints can help reduce pain and stiffness and can improve your range of motion.₁

There are a number hand massage techniques you can apply at home to relief pain in Osteoarthritic joints.

GENTLE MASSAGING

The supporting hand takes hold of the hand that is to be massaged, while the working hand slides along from the finger tips, over the back of the hand and the underarm, and up to the elbow joint (encircle it) while exerting gentle pressure in tender, stroking movements. Repeat three times.

MASSAGE EACH FINGER SEPARATELY

The thumb carries out circular, clockwise motions, the remaining fingers support the finger that is being massaged. Massage the finger starting at the bed of the nail, along the individual joints, and up to the base joint of the finger. Before you start the massage ask your counterpart whether they have any joint pains and adapt the pressure accordingly.

PULL FINGER LENGTHWISE

Grip the finger at its base joint using the entire hand and stroke along back to the fingertip while the finger is being pulled lengthwise with gentle pressure. Repeat this procedure for each finger. Start at the thumb.

MASSAGING THE INTERMEDIATE AREAS OF THE BACK OF THE HAND

This grip works the areas between the joints and loosens-up tendons and muscles. Apply the grip such that both surfaces of the hands are under the hand being massaged. Stroke the intermediate areas of the back of the hand using both thumbs in the direction of the joint of the hand. Repeat three times.

KNEADING THE INNER SURFACE OF THE HAND

Turn the hand that is being massaged over. The supporting hand should form a shell that receives the back of the hand, so that the working hand can massage the entire, inner hand surface in a circular fashion using the thumbs. Ask your counterpart how the massage pressure feels and adapt it accordingly.

LOOSENING-UP INDIVIDUAL FINGERS

Loosen-up each individual finger again using circular movements. Start at the thumb again and work your way to the little finger. The other hand then comes next, as per steps one to six.

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