How to Do Push-Ups If You Have Arthritis in Hands

Arthritis in the joints of the fingers and hands can make common exercises, such as pushups, a difficult task. Before giving up your workout routine, try some of these variations that reduce stress on sore and sensitive joints.

Things You'll Need

• Push up bars
• Wall space
• Exercise mat or towel
• Swiss ball

Show More

Instructions

Push-Ups for Arthritis

• 1

  Pad the floor with an exercise mat or a folded towel. Kneel on the mat, leaving enough space for your hands. Perform regular or bent knee pushups on your fists, rather than on the palms of your hands. This results in a straight-armed push-up, as the wrists are not bent, which places less stress on the wrist joint. Do not attempt if your fingers suffer from arthritis, as the fist position may be painful.

• 2

  Stand an arm's length away from a wall or door, using a mat or non-skid shoes to protect against sliding. Place your hands flat against the wall surface. Keeping your body in a straight line (don't bend forward from the waist), adjust your foot position as desired: closer to the wall will result in an easier push-up, farther away will offer more resistance. Bend your arms until your nose touches the wall and push back to the starting position.

• 3

  Hold a Swiss ball against the wall, just below shoulder height. Step your feet back so you are leaning against the ball with straight arms. Bend your elbows and press into the wall until your chest touches the ball, then return to the starting position.

• 4

  Use push-up bars to facilitate floor push-ups. Kneel on the floor with the push-up bars positioned about shoulder width apart. Place your hands on the grips and adjust your foot position: you may do these push-ups on your knees for a more gentle exercise or regular, plank-style for more difficulty. Straighten arms, bend your elbows, lowering your body to the ground in a smooth, fluid motion, and raise to starting position.