Ok but its painful... put finger tips together palms in. then bend fingers backwards to stretch them out . while doing this extend fingers aaa from each other.. its alot of pain for a short amount of time.. i also massage my joints regularly. I use silk glove by avon to help massage my hands. i use my thumbs trace the tendons to the knuckles and repeat then I work inbetween tendond where the muscles are.. again painful but for me the long term results matter more than short term pain. I think im gluten too.. but mit maybe something you might want to try.