00:00Doctor, make a video about osteoarthritis in the fingers. Today we're going to do an amazing
00:05sequence for those who have osteoarthritis in the hand or fingers. There are three easy exercises
00:12for you to do at home that improve the joints, fascia, and tendons of the hands and fingers.
00:18Focus on me and let's start by decompressing, opening, and aligning the joints of each finger
00:25of the hand. The idea here is that you first hold the tip of your finger. You can hold it
00:31like this.
00:31I'll show it this way because it's easier to see. But if you get tired, feel uncomfortable, or if your
00:37other hand bothers you, you can do it the easier way. Hold the tip of your finger with the last
00:43fingers of your other hand and just rest here. These fingers here don't even need to touch or
00:49support anything. We're going to do this. We're going to stretch, apply some traction as if we
00:55were pulling this finger. This hand just relaxes, let the joints open up. The other hand is going
01:02to apply the force, stretch the finger, and keep that same pressure. From start to finish, don't
01:08keep pulling more, okay? Let's do it together. Hold the tip of the finger, pull until it's comfortable.
01:15The hand that's being stretched with the finger extended relaxes and the other keeps the same
01:21pressure. You'll feel that little by little the joints will start to open up. You might hear and
01:27feel a pop. It's just the joint opening. Stay here for 30 seconds. You can also make small movements
01:33as if you're turning a little to each side still without forcing it for 30 seconds and then return.
01:40You can already feel the difference in this finger. It's moving more smoothly and the joints feel
01:46looser. If you want to take this to another level to do a deeper decompression, when you do the
01:53traction, when you pull the finger, you're going to use a little bit of force as if you are bending
01:59it by about a centimeter. Let's do it together. Do the traction, keep the same amount of force,
02:05bend the finger by a centimeter and relax. You'll see that even without needing to pull more,
02:13you'll open each of the joints without forcing it. The next step is to improve the fascia of the hand,
02:20a thicker tissue, a kind of canvas that makes the hand stay kind of closed. When we're relaxed,
02:26the exercise is super easy, still without forcing it. It's not supposed to cause pain.
02:31Spread your hand as much as you can on a table. Try to open your fingers wide and keep your
02:38palm as
02:38flat as you can pressed against the table. You're going to start with your pinky finger. Lift your
02:45pinky without taking your palm off the table. Keep your palm pressed down. You'll feel that you're
02:51stretching, that you're lengthening starting from your pinky finger, but it extends to your whole palm.
02:57I bet you've never seen a palm stretch like this before, right? Hold it. Stay here for 10 seconds,
03:04count to 10 and then come back. You're going to do this with each of your fingers, but pay attention
03:09because the thumb is different. You're going to test whether what stretches you more is lifting your
03:15thumb off the table like the other fingers, or if it's opening it. This will depend on where you have
03:21more tension in your hand. If you have more tension accumulated in your palm, you'll feel a better,
03:27greater, and more pleasant stretch when you lift your finger off the table. If you're like me and have
03:34more tension accumulated here, especially if you work with your hands, you have this muscle developed,
03:40this tension that needs to be relieved. You'll feel the stretch when you pull when you open your finger.
03:46So pull stretch in the way that works best for you. Count to 10 and then return. An advanced version
03:53of
03:53this exercise, a way to do a deeper stretch of the fascia is simply to do the exercise standing up.
03:59This stretches all the way to the wrist, but be careful not to lift the heel of your hand.
04:05I loved it. And now it's time for us to improve the tendons, which are like cords that move the
04:10fingers and the hand itself. When these tendons, these cords get dry and irritated, it becomes hard for us
04:18to move. And that makes the joints worse, makes the articulations worse. What we're going to do is an
04:25exercise to improve the sliding, to let the tendons glide without needing to stretch or force them.
04:32This will help our body produce a kind of grease, a kind of lubricant. And then the movement will become
04:41looser. It's like the joints will get smoother. Start with your hands stretched out, fingers
04:47stretched upward, and then you curl your fingers. The first time is hard, but practice will make it easier.
04:55Stretch forward, curl, stretch upward, curl, stretch forward.
05:02Sit, stand up, sit, lie down.
05:12You will repeat this movement slowly for 30 seconds and then repeat those 30 seconds three times.
05:19This tension which affects your hand and worsens the discomfort from osteoarthritis can come from a weak neck.
05:26And there's already a video here on the channel showing how to start this strengthening at home.
05:31Just click here to watch it. And if I was able to help you today,
05:36share this video with someone who needs it. Let's help them in life.
05:41That's all I ask of you. I'll stop here. A big hug and see you next time.
