Exercise & Fitness

5 Exercises to Counter the Bizarre Symptoms of Raynaud’s Phenomenon

Raynaud’s phenomenon is characterized by abrupt, unsettling, and painful symptoms. Specific exercises have been shown to reduce these symptoms.
RheumIllustrate/Shutterstock
Updated:
0:00
This is part 3 in Easy Exercises to Combat Arthritis

In this series, occupational therapist Kevin Shelley focuses on common types of arthritis and simple exercises to improve joint mobility and reduce pain.

It was the beginning of October. My wife, in her mid-30s at the time, was working at the computer. Everything was going well—a rather routine day, albeit a bit cold. But then, out of nowhere, something changed.

She suddenly found it difficult to use her fingers and was shocked to see a pale, bluish-white flush spread across them from her fingertips all the way up to her fingers’ middle joints. She simultaneously experienced several sensations: numbness coupled with prickly, tingling pain.

Later, when her fingers morphed from the pale, bluish-white pallor into a bright, rosy redness, they burned incessantly.

This was her first experience with Raynaud’s phenomenon.

Recently, while working at an event in the hot sun and bringing volunteers water from icy coolers, her exposure to the cold triggered another episode of Raynaud’s, with only a brief warning felt in her fingers.

Understanding Raynaud’s

More common than multiple sclerosis, leukemia, and Parkinson’s combined, Raynaud’s affects an estimated 15 million to 30 million Americans, according to the Raynaud’s Association.

“Only one in 10 seeks treatment,” the association’s website reads.

Raynaud’s phenomenon (also known as Raynaud’s disease or syndrome) is characterized by abnormal vasoconstriction of the small blood vessels of the fingers and toes. It most often affects the fingers and, in rare cases, the ears and nose.

There are two general types of Raynaud’s:
  • Primary: This is the most common form and isn’t a result of another medical condition. When mild, many people don’t seek treatment.
  • Secondary: This is associated with another health condition, such as rheumatoid arthritis, lupus, scleroderma, or Sjogren’s syndrome.
Raynaud’s occurs more frequently in women than men, is usually found in people younger than 30 (primary) or around age 40 (secondary), and tends to run in families. Early flare-ups can be quite disturbing.

Medications can also play a role. Certain blood pressure, migraine, and attention-deficit/hyperactivity disorder medications can exacerbate Raynaud’s syndrome. Smoking is also a risk factor because it narrows the blood vessels.

Although exposure to cold temperatures remains the most common cause of flare-ups, repetitive actions or vibrations (such as using jackhammers, typing, or playing the piano) can also trigger bouts of Raynaud’s.

Bouts of Raynaud’s syndrome are generally temporary, but some people can have episodes frequent enough or long enough to develop skin ulcers and even gangrene in affected areas.

Management of Raynaud’s phenomenon involves several factors and often varies between individuals. Exercise can boost the circulatory system and help reduce symptoms.

5 Exercises for Managing Raynaud’s

I recommend a two-step exercise approach to manage Raynaud’s symptoms:
  1. Daily exercise to boost cardiovascular health to ensure maximal circulation throughout your body
  2. Exercises to address acute episodes, especially for people who have frequent or sustained Raynaud’s presentations
The exercises below can help shorten vasoconstriction episodes and can help restore circulation.
One quick note before we start: Given that Raynaud’s is highly correlated to exposure to cold, it’s helpful to relocate away from cold areas and avoid contact with cold items to obtain optimal results from these exercises in resolving Raynaud’s symptoms.

1. Hand Clapping/Tapping

Simple clapping and tapping of the hands can help restore blood flow. This is the first exercise I recommend to anyone with a Raynaud’s outbreak.
(Chung I Ho/The Epoch Times)
Chung I Ho/The Epoch Times
I recommend doing these exercises on two sides:

Palm-to-Palm

Step 1: In a sitting or standing position, clap your hands together so your fingers are making direct contact with one another for the complete length of your hand. Clap for one minute.
Step 2: Rotate one hand so that your fingers cross each other at a 90-degree angle, and perform for another minute.

Palm-to-Dorsum (Back of Hand)

Step 1: Reverse one hand to tap/clap on the back of the other hand.
Step 2: Start with one hand tapping the entire length of the other hand. Perform for one minute.
Step 3: Then rotate one hand so that your fingers cross each other at a 90-degree angle and clap for another minute.
Step 4: When you finish with one hand, repeat with the other.

2. Arm Windmill

The arm windmill uses centrifugal force to help blood return to the fingers. Once you’ve worked on clapping and the hands are prepped, the arm windmill can help get blood back out to the fingers. This exercise is best performed when standing because of the space your arms need, but you can use a stool or other backless sitting surface.
(Chung I Ho/The Epoch Times)
Chung I Ho/The Epoch Times
Step 1: While standing, slowly move your hands in large circles with your elbows straight. Make the biggest circle you can, ideally with the top of the circle being as high as your hands can reach.
Step 2: Start slowly to ease into the movement, then accelerate as fast as you can.
Perform this activity for at least 30 seconds for each set, and try to perform at least three sets. It’s a vigorous workout that can also get your heart rate up.

3. Proximal-Distal Stroking

Following the arm windmill, proximal-distal stroking can help move the blood toward the fingers. It’s best to perform while sitting so that you can assertively push against the bottom limb with your other hand.
(Chung I Ho/The Epoch Times)
Chung I Ho/The Epoch Times
We will perform this exercise on two sides:

Dorsal Presentation (Palm up on Bottom Arm)

Step 1: While sitting, place one arm on a table with your elbows and fingers in complete contact with the table and your palm facing up.
Step 2: Starting at the inside of your elbow, use your free hand to press down firmly on your arm resting on the table. Slowly slide your upper hand all the way down your arm until you reach your fingers. It should take three to four seconds to complete the movement.
Step 3: Repeat this movement 12 times on each side if both limbs are affected.
Twelve “strokes” are considered a set. Try to perform three sets per arm.

Ventral Presentation (Palm Down on Bottom Arm)

Perform this exercise the same way but with your palm facing down. Perform three sets of 12 reps for each arm.

4. Fast Rubbing

Fast rubbing provides a frictional component that produces heat and helps to mobilize the tissues of the hand to encourage blood flow.
(Chung I Ho/The Epoch Times)
Chung I Ho/The Epoch Times
You can perform these exercises in two ways:

Palm-to-Palm 

Step 1: Simply place your hands together from your palms to your fingers.
Step 2: Rub your hands together vigorously for one minute. This counts as one set.
Perform three sets, allowing one minute of rest between sets.

Palm-to-Dorsum (Back of Hand)

Step 1: Place one of your hands on the back of your other hand.
Step 2: Rub the back of your hand vigorously for one minute. This counts as one set.
Perform three sets with each hand, allowing one minute of rest between sets.

5. Hand Rapid Open/Close

I find opening and closing the hands to be an instinctive response when Raynaud’s episodes start; however, this is often performed ineffectively. Be sure to open and close your hands intentionally and intensely, which can help return circulation to your fingers.
(Chung I Ho/The Epoch Times)
Chung I Ho/The Epoch Times
Step 1: Squeeze both of your hands together as tightly as you can for one second.
Step 2: Open your hands as fully and forcefully as possible and hold for one second.

Closing and opening your hands counts as one repetition. Perform 20 repetitions per set and a total of three sets.

Although the overall management of Raynaud’s phenomenon is best conducted under medical supervision, these exercises can help decrease the severity and duration of acute Raynaud’s vasoconstriction episodes.

*If you have health or mobility issues that may present problems, consult your physician before commencing exercise activity.
Rheumatoid arthritis is an autoimmune disorder that affects the joints. Exercise is key to reducing symptoms and improving joint function and flexibility.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.