May 2026 · 2 min read
Hand arthritis affects 50% of women over 60 and 25% of men over 60. These 5 exercises can help maintain mobility and reduce pain. They take 5 minutes. Do them every morning.
Start with your hand open and fingers straight. Slowly close your hand into a fist. Hold for 5 seconds. Slowly open back to start. Repeat 10 times per hand. This maintains the range of motion in the MCP (knuckle) joints. If the fist does not close fully: go as far as comfortable — do not force it. If pain increases: stop and rest.
Start with your hand flat on a table, fingers together. Spread your fingers apart as wide as possible. Hold for 5 seconds. Bring them back together. Repeat 10 times per hand. This works the interosseous muscles between the fingers and maintains the ability to grip small objects.
Touch your thumb to each fingertip (index, middle, ring, pinky) in sequence. Repeat 5 times per hand. This maintains the opposition movement (thumb to finger) — critical for gripping and pinching. If the thumb can not reach: use the other hand to gently guide it. Go slow.
Hold your arm straight out, palm down. Gently bend your wrist back (palm facing up) until you feel a stretch. Hold 10 seconds. Then bend your wrist forward (palm facing down), using the opposite hand to gently pull the fingers back toward you. Hold 10 seconds. Repeat 5 times per wrist. Wrist arthritis and hand arthritis usually occur together — do not skip the wrist.
Squeeze a soft ball or stress ball for 5 seconds. Relax. Repeat 10 times per hand. A stress ball costs $3-5 at the salon counter. Squeeze it during phone calls, while watching TV, or while waiting. Grip strength is the first thing to go in hand arthritis. Maintaining grip strength preserves your ability to open jars, hold a coffee cup, and button shirts.
Nail biting (onychophagia) affects 20-30% of the population. It is classified as a body-focused repetitive behaviour (BFRB) — like hair pulling (trichotillomania) or skin picking. It is not a bad habit — it is a compulsive behaviour driven by stress, anxiety, boredom, or focus (many people bite unconsciously while concentrating). Why it is hard to stop: biting provides instant gratification (the nail edge is rough from filing or breaking — biting it smooth provides an immediate sense of relief. The brain associates the behaviour with reducing discomfort, so it repeats). The biting reinforces itself: the nail edge is rougher after biting than before, creating more discomfort that triggers more biting. **Prevention strategies at Jeannie Nails:** bitter polish application ($8-12 at the salon — denatonium benzoate, the most bitter substance known to humans. It does not taste bad — it is the taste equivalent of a painful stimulus. The brain learns to associate the taste with the biting, reducing the urge over 4-6 weeks. Not a cure but a training aid). Gel manicure ($30 — the thick gel layer makes biting unsatisfying. The gel is smooth and hard — the texture does not provide the same sensory experience as biting a natural nail. After 2-3 weeks of gel wear, the biting habit fades). Replacement behaviour: keep a fidget toy (spinner, cube, stress ball — $5-10) at your desk and use it when the urge to bite arises. The fidget satisfies the same sensory need without damaging the nails. Progress tracking: take a photo of your nails every week. The visual progress (longer nails, healthier cuticles, more colour choices) is a strong positive reinforcement. If you bite: forgive yourself, apply bitter polish, and keep going. It takes 6-12 weeks to break a BFRB habit. You are not weak for biting — it is a legitimate behavioural condition.
Stop biting at Jeannie Nails.
