Hand and finger strengthening exercise
1 Make a Fist
Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and relieve pain. Just stretch until you feel tight. You shouldn't feel pain. Start with this simple extension:
- Gently make a fist and wrap your thumb with your fingers.
- Hold for 30 to 60 seconds. Release and spread your fingers wide.
- Repeat the exercise at least four times on both hands.
2 Finger stretch
Try these stretches to help relieve pain and improve the range of motion in your hands:
- Place your palm on a table or other surface.
- Gently spread your fingers as flat as possible on the surface without putting pressure on your knuckles.
- Continue for 30 to 60 seconds, then release.
- Repeat four or more times with each hand.
3 Claw stretch
This stretch helps improve movement in your fingers.
- Put your hand in front of you and your palm facing you.
- Bend your fingertips to touch the bottom of each finger joint. Your hand should look like a claw.
- Hold for 30 to 60 seconds and then let go. Repeat four or more times on each hand.
4 Fist strengthener
This exercise can make it easier to open doorknobs and grab objects without dropping them.
- Hold a soft ball in the palm of your hand and press it firmly.
- Wait for a few seconds and then let it go.
- Repeat 10 to 15 times on each hand. do this exercise two to three times a week, but rest your hands for 48 hours between sessions. do not do this exercise if the thumb joint is damaged.
5 Disc booster
This exercise helps strengthen the muscles in your fingers and thumb. It can help you flip switches, open food packages, and use the gas pump more easily.
- Pinch a soft foam ball or some putty between your fingertips and thumb.
- Hold for 30 to 60 seconds.
- Repeat 10 to 15 times with both hands. Do this exercise two to three times a week, but rest your hands for 48 hours between sessions. Do not do this exercise if the thumb joint is damaged.
6 Raise finger
Use this exercise to help increase movement and flexibility in your fingers.
- Place your hand flat, palms down, on a table or other surface.
- Gently lift one finger at a time from the table and then lower it.
- You can also raise all of your fingers together with your thumb at once, and then lower them.
- Repeat 8 to 12 times on each hand.
7 Thumb extension
Strengthening your thumb muscles can help you grab and lift heavy objects such as cans and bottles.
- Place your hand flat on a table. Wrap a rubber band around your hand at the base of your knuckles.
- Gently move your thumb away from your fingers as far as you can.
- Hold for 30 to 60 seconds and then let go.
- Repeat 10 to 15 times with both hands. You can perform this exercise two to three times a week, but rest your hands for 48 hours between sessions.
8 Flex thumb
This exercise helps increase the range of motion in your thumb.
- Begin by raising your hand in front of you and your palms up.
- Extend your thumb as far away from your other fingers as you can. Then bend your thumb against your palm until it touches the base of your little finger.
- Hold for 30 to 60 seconds.
- Repeat four or more times with both thumbs.
9 Thumb touch
This exercise helps increase the range of motion in your thumb, which helps with activities such as picking up a toothbrush, fork, spoon, and pens when writing.
- Place your hand in front of you, with your wrist straight.
- Gently touch your thumb with each of the tips of your four fingers, one at a time, making an "O" shape.
- Hold each exercise for 30 to 60 seconds. Repeat at least four times on each hand.
10 Thumb stretch
Try these two frames for your thumb joints:
- Hold your hand, palm facing you. Gently bend the tip of your thumb toward the base of your index finger. Hold for 30 to 60 seconds. Release and repeat four times.
- Hold your hand, palm facing you. Gently extend your thumb across your palm using only the lower thumb knuckle. Hold for 30 to 60 seconds. Release and repeat four times.
Play with clay
Playing with putty or clay is a great way to increase the range of motion in your fingers and strengthen your hands at the same time. And it won't even feel like a workout. Just follow in the kids' footsteps - crush the clay into a ball, roll it into long "snakes" with your palms, or use your fingertips to pinch the spikes on a dinosaur.
If you feel pain in your hands and fingers, try warming them up before exercising. This can facilitate movement and stretch. Use a heating pad or soak it in warm water for five to 10 minutes. Or for a deeper warmth, rub your hands with some oil, put on a pair of rubber gloves, and soak them in warm water for a few minutes.