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You would be pretty disabled if you had no hands, fingers, or opposable thumbs. Without a thumb and easily moving fingers, think of all the things you would not be able to do.
Writing, zipping a coat, pinching a small object to pick it up – so many things cannot be done without a properly working hand.
Care of the Hands
Several degenerative conditions, such as osteoarthritis, arthritis, tendinitis, and carpal tunnel syndrome, can damage your joints and render them increasingly sore, painful, and weak. The slightest movement can trigger joint pain, but staying immobile will only cause your muscles to atrophy and worsen your condition.
Whatever the cause of the symptoms, be it arthritis of the hands themselves or an issue in the neck, your hands and fingers will be at risk of losing strength and flexibility. Thus, to keep the condition from turning into a permanent disability, you must keep your joints active without overexerting them.
Hand and Finger Exercises
Here are some hand and finger exercises that can be used in conjunction with primary medical interventions to alleviate joint stiffness and restore full hand function. (1)(2)(3)
1. Fists
Making a fist and then releasing it is a good exercise for your fingers. You can do this easy exercise anywhere and anytime to get relief from hand stiffness.
- Hold your left hand out flat.
- Slowly bend your fingers into a fist, keeping your thumb outside. Be gentle and avoid squeezing your hand too tightly.
- Unfurl your fist slowly until your fingers are straight once again.
- Do the exercise 10 times with each hand.
2. Claw stretch
This easy stretch exercise helps the tendons to function smoothly and move the finger joints through their full range of motion.
- Hold your hand out in front of you, with your palm facing you.
- Slowly bend your fingertips down until they touch the base of each finger joint. Your hand will look like a claw.
- Hold this position for 30–60 seconds and then release.
- Repeat this exercise 10 times with each hand.
3. Making an “O”
This is another simple exercise for your finger joints to work properly. You can do this exercise whenever there is pain or stiffness in your hands.
- Start with your right hand pointing straight up.
- Slowly curve your index finger inward until it touches the thumb and forms the shape of an “O.”
- Hold this position for 30 seconds.
- Follow with your middle, ring, and pinky fingers.
- Straighten your fingers again.
- Repeat this exercise 10 times with each hand.
4. Finger Walking
This exercise is very beneficial for those who suffer from rheumatoid arthritis and cannot move their fingers without feeling a sharp pain.
- Put one hand on a table with your palm facing down.
- Slowly lift the index finger up and try to move it toward the thumb. Then place the finger down.
- Lift the middle finger and move it toward the index finger.
- Lift the ring finger and move it toward the middle finger.
- Lift the pinky finger and move it toward the ring finger.
- Repeat this exercise 2–3 times on each hand.
5. Finger Lifts
This exercise helps increase the range of motion and flexibility of your fingers. It also strengthens the joints of your fingers.
- Place your right hand flat on a table, palm down.
- Lift the thumb slowly off the table.
- Hold the position for about 5 seconds and then lower your thumb.
- Do the same with every finger of the right hand.
- Repeat the sequence with your left hand.
- Repeat this exercise 10–12 times with each hand.
You can also lift all your fingers and thumb at once and then lower them.
6. Finger Bends
This exercise is very similar to the finger lift exercise. All you need to do is bend your fingers inward instead of lifting them.
- Put your hand out and slowly bend the thumb down underneath your palm.
- Hold the position for about 5 seconds and then straighten your thumb back up.
- Do the same with every finger of the right hand.
- Repeat the sequence with your left hand.
- Repeat this exercise 10–12 times with each hand.
7. Finger Stretch
This is a simple stretching exercise for your fingers that helps with pain relief. Another benefit of this exercise is it improves the range of motion of your hands.
- Put your hand palm down on a table.
- Gently stretch your fingers out to straighten them as flat as you can against the table.
- Hold for 30–60 seconds.
- Release and repeat this exercise 10 times with each hand.
8. Tennis Ball Squeeze
This is a very easy grip-strengthening exercise that benefits the joints of your fingers and wrists. This exercise also helps fight stress.
- Squeeze a soft tennis ball as hard as you can for 5 seconds.
- Release your grip.
- Repeat 15–20 times with each hand.
- Do this exercise 2–3 times a day.
Caution: Do not perform this exercise if you have a thumb injury.
9. Thumb Bend
A strong thumb is important for a strong grip. This thumb bend exercise strengthens your thumbs and increases their range of motion. Improved range of motion in your thumb helps with activities such as picking up cutlery and, holding your toothbrush, and a pen.
- Hold your left hand out in front of you, with your wrist straight.
- Bring your thumb closer to your palm by bending it inward.
- Hold the position for 5 seconds, and then return your thumb to the starting position.
- Repeat 10 times.
- Now, try touching your thumb to each of your fingers one at a time.
- Do 4 reps of this exercise, if possible.
- Repeat the whole sequence with your other hand.
10. Pinch Strengtheners
This exercise strengthens the muscles of your fingers and thumbs. It also increases the mobility of your fingers.
- Hold a softball in one of your hands.
- Pinch a bit of the softball between the tips of your fingers and your thumb.
- Hold the pinch for 30–60 seconds.
- Repeat 10–15 times.
- Repeat the exercise with the other hand.
- Do this 2–3 times a week, and make sure to rest your hands for 48 hours in between sessions.
Caution: Do not perform this exercise if you have a thumb injury
We thank Phoenix Rehab and Physiotec for the following images.
11. Stretching Wrist Flexors
- Sit up straight in a chair and look directly ahead of you. Place the fingers and palms of your hands together.
- Slowly lower your hands. Keep your palms joined, and try to spread your elbows apart as far as you can.
- Hold for 10 seconds.
- Relax your hands.
- Perform this exercise 10–20 times twice a day.
Note: If you follow the correct form, you are likely to experience a slight bend in your wrists with a stretch in your inner forearms and palms.
12. Fingers Extension/Abduction With an Elastic
- Split your fingers and thumb apart against the elastic without bending them.
- Perform this exercise 10–20 times twice a day.
13. MCP Flexion (Table Top)
- Start with your hand and fingers straight and in line with your forearm.
- Without moving your wrist or your interphalangeal joints, flex your metacarpophalangeal joint only to form a 90° angle between your fingers and your hand.
- Straighten your hand and fingers back to the starting position.
- Perform this exercise 10–20 times twice a day.
14. Finger Extension With an Elastic
- Place a small elastic around the outside of your thumb and index finger.
- Pull these two fingers away from each other.
- Repeat with your thumb and other fingers.
- Perform this exercise 10–20 times twice a day.
Note: To progress, repeat with a thicker elastic.
15. Pronation/Supination Hammer
- Put your forearm on a table or a chair’s armrest but with the wrist unsupported.
- Hold a hammer by the handle, and rotate the forearm palm down and palm up.
- Perform this exercise 10–20 times on each hand twice a day.
Note: You may increase the difficulty by holding the handle farther from the tip.
16. Eccentric Wrist Extension
- Hold a weight in your hand and rest your forearm on a table so your wrist is placed over the edge of the table with the palm facing down.
- Using the opposite hand, lift the weight and your hand as high as possible while keeping your forearm on the table.
- Slowly lower the weight completely.
- Perform this exercise 10–20 times on each hand twice a day.
Note: The purpose of the exercise is to strengthen only the lowering portion of the movement.
17. Eccentric Elbow Flexion
- Begin in a standing position with your arms at the side.
- Use your left arm to assist the right arm into an elbow flexion, as if you were performing a biceps curl.
- Release the affected arm and slowly lower it back to the starting position. Reverse the directions for the opposite arm.
- Perform this exercise 10–20 times on each arm twice a day.
Final Word
You need your hands to accomplish the most basic daily tasks, so it is essential that you take good care of them.
The joints in your fingers, wrist, and elbows are some of the most overused joints in the body and are therefore vulnerable to natural wear and tear. This damage is often compounded by other medical conditions that lead to a gradual breakdown of the joint structure, especially as you get older.
This is accompanied by a lot of pain, stiffness, and a general difficultly in moving the affected joint, which can be quite disabling. It is imperative that you seek professional medical treatment to undo or mitigate the joint damage.
You can also try the exercises above to improve joint flexibility and strength of your fingers and hands while also getting some degree of pain relief. Always consult your doctor before starting any joint exercise since the wrong ones can end up causing further damage.
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