Part 2: Warm-up Technique To Treat Parkinson’s Painful Stiff Hands

I was asked to go into more detail about the hand warming technique I shared last week. I figure if one person is asking, more people might want to know!

Last week I showed you some great warm-up and cool-down techniques that you can easily do at home with items you probably already have in your pantry—dry rice and popcorn kernels. I learned these methods from my client Nancy, an Occupational Therapist and certified Hand Therapist who also has Parkinson’s.

I wanted to give you some additional tips that will make these exercises even more effective. Watch this video to see the detailed technique for warming up your hands to relieve stiffness:

Instructions for warming your hands:

Place up to 5 lbs. of uncooked rice into a large, microwavable plastic dish. The dish should be big enough to fit both of your hands, and there should be enough rice to cover your hands.

Heat the rice in the dish for 1.5 minutes. The rice should be warm but not hot. If it’s not hot enough, you can continue to heat it in 15-second intervals until it reaches the desired temperature.

Place both hands in the bowl and “massage” the rice, working it through your fingers until you feel your hands warming up and moving a little better. Keep the rice in a covered bowl or bag for future use. Just reheat when needed.

To cool down your hands, check out my Part One video. The second half of the video (beginning at 1:50) shows you how to cool down your hands with unpopped popcorn.

These warm-up and cool-down techniques are a wonderful companion to a daily routine of hand exercises. If you notice your hands becoming stiffer and less reactive when you try to move them, you should exercise your hands every day like you do the rest of your body. For an easy-to-follow hand workout that you can do from home, check out my video course, filled with PD-specific exercises: Rebel Fit Club’s PD Exercises to Improve Hand Dexterity & Mobility.