Everyday Health features simple exercises for Psoriatic Arthritis (PsA) according to HSS physical therapist Lauren P. Smith PT, DPT that can reduce joint pain and increase flexibility, strength and range of motion.

For hands and fingers, Smith suggested putting the fingers in a bowl of dry rice and gently opening and closing the hand.

To improve the range of motion in the wrist, let the arm rest on a table and dangle the wrist over the edge. Curl the wrist upward so that the knuckles are toward the ceiling, then curl the wrist downward. Next, make a fist and move the hand laterally to the left and then to the right. Repeat 10 times daily. To add a strengthening component, add a filled water bottle or small weight. “Do this every other day because your muscles can get sore,” advised Smith.

Smith also recommended daily range-of-motion exercises for the feet, such as calf stretches, like the a runner’s stretch. Stand facing a wall, with hands flat on the surface. Lean forward with one leg, slightly bending the knee. Straighten the other leg behind you, with the heel flat and toes pointed in slightly. Focus on pressing both hips forward as your heels remain flat on the floor. Hold for 30 seconds, then relax for 30 seconds. Repeat three times on each side, but focus on the affected leg, instructed Smith.

Read the full article at Everydayhealth.com.