Fingers don't fail me now

Over the years, whenever the temperatures dipped, my fingers would stop working and my hands became worthless. Gloves and hand warmers helped, but it still was a problem. A few years ago, I noticed that my finger strength declined even when it was warm. I dropped things more frequently and found it difficult to pick up and hold heavier objects. In the last year, my right pinkie finger is cold and numb quite often.

Today, I have to focus when I pick things up. Otherwise, I could knock it over or drop it. The hand exercises I started several years ago help, but they do not reverse the progression of Kennedy's Disease. Below are several exercises that work for me. Do you use other exercises that work? If so, please let me know and I will post them.

1. Finger Curls
Keeping your wrist straight, extend and spread your fingers. Then make a loose fist, keeping your thumb on the outside of your fingers. Hold for 30 to 60 seconds. Release and spread your fingers wide. Repeat with both hands four to six times.

2. Claw Stretch
This stretch helps improve the range of motion in your fingers. 

• Hold your hand out in front of you, palm facing you.
• Bend your fingertips down to touch the base of each finger joint. Your hand should look a little like a claw.
• Squeeze the fingers and hold for 30 to 60 seconds and release. Repeat at least four times on each hand.

3. Pinch Strengthener
This exercise helps strengthen the muscles of your fingers and thumb. It can help you turn keys, open food packages, and use the gas pump more easily. 

• Pinch a soft foam ball or some putty between the tips of your fingers and your thumb.
• Hold for 30 to 60 seconds.
• Repeat 10 to 15 times on both hands. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions.

4. Finger Lift
Use this exercise to help increase the range of motion and flexibility in your fingers. 

• Place your hand flat, palm down, on a table or other surface.
• Gently lift one finger at a time off the table and then lower it.
• Repeat eight to 12 times on each hand.

5. Thumb Extension
Strengthening the muscles of your thumbs can help you grab and lift heavier objects like cans and bottles.

• Wrap a rubber band around your hand at the base of your index finger and the upper knuckle of the thumb.
• Put your hand flat on a table.
• Gently move your thumb away from your fingers as far as you can.
• Hold for 30 to 60 seconds and release.
• Repeat 10 to 15 times with both hands. You can do this exercise two to three times a week, but rest your hands for 48 hours in between sessions.

6. Thumb Flex
This exercise helps increase the range of motion in your thumbs. 

• Start with your hand out in front of you, palm up.
• Extend your thumb away from your other fingers as far as you can. Then bend your thumb across your palm so it touches the base of your small finger.
• Hold for 30 to 60 seconds.
• Repeat at least four times with both thumbs. 
• When the above become easy, add the following: Starting with an open hand, touch your thumb to the pad just below your pinkie finger. Release and then touch your thumb to the tip of your pointer finger, ring finger, index finger, and pinkie finger, in sequence. Repeat at least six times with both thumbs. 

7. Thumb Touch
This exercise helps increase the range of motion in your thumbs, which helps with activities like picking up your toothbrush, fork and spoon, and pens when you write.

• Hold your hand out in front of you, with your wrist straight.
• Gently touch your thumb to each of your four fingertips, one at a time, making the shape of an "O."
• Hold each stretch for 30 to 60 seconds. Repeat at least four times on each hand.

8. Muscle Strengthener 

• Place your hand palm­-down on a table. 
• Place your other hand on top of that hand, and lift up with the fingers of the hand on the bottom. You can lift the fingers all at once or one at a time.

9. Finger Joint Blocking 

• Lay your hand palm side up on a table. With your opposite hand grasp and hold the affected finger at the middle section just below the end joint. Bend and straighten the finger at the end joint only while holding the rest of the finger straight. Repeat for each finger.
• With your hand in the same starting position, bend and straighten the finger at the middle joint only, while holding the rest of the finger straight. Repeat for each finger.

10. Grip Strengthener
This exercise can make it easier to open door knobs and hold things without dropping them. 

• Hold a soft ball or cylindrical object in your palm and squeeze it as hard as you can.
• Hold for a few seconds and release.
• Repeat 10 to 15 times on each hand. Do this exercise two to three times a week, but rest your hands for 48 hours between sessions.

Below is a visual link to the above exercises plus a few more. 

• https://www.webmd.com/osteoarthritis/ss/slideshow-hand-finger-exercises

Follow up on an Experiment

My September 17 article, Unexpected Benefit, explained the results of my experiment of daily foot massages.

“For several years, the bottoms of my feet and toes have been numb or tingly. I tried different techniques to stimulate the nerves, but nothing seemed to work. In early August, the feet were particularly bad. One evening, I used my hands to massage my feet. The feet were more sensitive than I thought they would be when I performed a deep tissue massage. At times, it was slightly painful. Yet, they felt better afterward.”

Modern Reflexology reported the follows signs and symptoms of peripheral neuropathy:

• Gradual onset of numbness and prickling or tingling in your feet or hands, which can even spread to the entire length of your legs and feet.

• Sharp shooting, jabbing, throbbing, freezing or burning pain

• Unable to control movements.

• Touch sensitivity that sometimes reaches extreme levels.

• Weakness of muscles or paralysis if motor nerves are affected.

It has been five months since I started the daily massages. It only takes 5-10 minutes. My feet no longer tingle and are not numb. I can feel all my toes and they have better movement. When I massage the feet, it is no longer painful. It is actually enjoyable. I also notice that my feet do not feel as cold. That would make sense since the massage should be stimulating the circulation. It is nice to be able to feel the bottom of my feet and toes. It makes standing easier.

I still experience an occasional numbness in my right pinky finger, but it is not constant. However, my finger strength has improved with the daily routine.

Has anyone else tried this? What is your experience and results?

Photo: Modernreflexology.com

Unexpected Benefit

In June, I noticed my pinky finger on the left hand felt numb. I tried several exercises, but the sensation was still there. About a month later, I noticed the right pinky finger was a little more numb. It was not as pronounced as the left, but still noticeable.

For several years, the bottoms of my feet and toes have been numb or tingly. I tried different techniques to stimulate the nerves, but nothing seemed to work. In early August, the feet were particularly bad. One evening, I used my hands to massage my feet. The feet were more sensitive than I thought they would be when I performed a deep tissue massage. At times, it was slightly painful. Yet, they felt better afterward.

I kept up the evening massages and noticed a positive pronounced difference in regards to sensations. The tingling and numb feeling is barely noticeable. The toes also have more feeling. By the end of August, something else became apparent. I no longer had the numb feeling in the pinky fingers on both hands.

It is mid-September and the bottoms of my feet and my toes are remarkably better. I have not experienced the numbness in my fingers for at least three weeks. I will continue my evening massages and let you know if anything changes. But, for now, I like the results.

Photo: Modernreflexology.com