The hands and fingers are small parts but play a huge role in every daily activity. From holding and writing, to delicate tasks like typing, opening a bottle cap or buttoning a shirt, all affect the joints.
When the joints of the hands weaken due to age, injury or arthritis, seemingly simple tasks can become difficult and painful.
What exercises are suitable to effectively train the joints of the hands and fingers?
You can improve your hand strength and flexibility with simple, time-saving exercises. These exercises not only help reduce pain and increase range of motion, but also help prevent osteoarthritis if done regularly.
Here are 10 recommended exercises:
1. Make a fist
Exercises for your hands and fingers can help strengthen your hands and fingers, increase range of motion, and reduce pain. Stretch only until you feel a stretch. You shouldn’t feel any pain.
Start with this simple stretch:
- Make a fist, interlocking your thumbs with your fingers.
- Hold for 30 to 60 seconds. Release and spread your fingers wide.
- Repeat with both hands at least four times.
2. Finger Stretch
Try this stretch to help relieve pain and improve range of motion in your hand:
- Place your palms down on a table or other flat surface.
- Gently straighten your fingers as flat as possible on the surface without squeezing the joints.
- Hold for 30 to 60 seconds, then release.
- Repeat at least four times with each hand.
3. Claw Stretch
This stretch helps improve range of motion in your fingers:
- Hold your hands out in front of you, palms facing in.
- Fold your fingertips down so they touch the base of each knuckle. Your hand should look like a claw.
- Hold for 30 to 60 seconds, then release. Repeat at least four times with each hand.
4. Grip Strengthener
This exercise can help you open doorknobs and grasp objects more easily without dropping them:
- Hold a soft ball in your palm and squeeze it as hard as you can.
- Hold for a few seconds and then release.
- Repeat 10 to 15 times for 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 your thumb joint is injured.
5. Pinch Strengthener
This exercise strengthens the muscles in your fingers and thumb. It can help you turn keys, open food cans, and use the gas pump more easily:
- Pinch a soft foam ball or a little putty between your fingertips and thumb.
- Hold for 30 to 60 seconds.
- Repeat 10 to 15 times for 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 your thumb joint is injured.
6. Finger Lifts
Use this exercise to help increase the range of motion and flexibility of your fingers:
- Place your hand flat, palm down, on a table or other surface.
- Gently lift each finger off the table and then lower it.
- You can also lift all of your fingers and thumb at the same time and then lower them.
- Repeat 8 to 12 times on each hand.
7. Thumb Extensions
Strengthening your thumb muscles can help you grip and lift heavy objects like 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 as far away from your other fingers as possible.
- Hold for 30 to 60 seconds and then release.
- Repeat 10 to 15 times with both hands. You can do this exercise two to three times a week, but rest your hand for 48 hours between sessions.
8. Thumb Flexion
This exercise increases the range of motion in your thumb:
- Start by holding your hand out in front of you, palm facing up.
- Extend your thumb as far away from your fingers as possible. Then, bend your thumb into your palm so that it touches the base of your pinky.
- Hold for 30 to 60 seconds.
- Repeat at least four times with both thumbs.
9. Thumb Touch
This exercise increases the range of motion in your thumb, which helps with activities like holding a toothbrush, fork, spoon, and pen when you write:
- Hold your hand out in front of you, wrist straight.
- Gently touch your thumb to each fingertip, forming an “O” shape.
- Hold each stretch for 30 to 60 seconds. Repeat at least four times for each hand.
10. Thumb Stretch
Try these two stretches for your thumb joint:
- Hold your hand out, palm facing you. Gently bend the tip of your thumb down toward the base of your index finger. Hold for 30 to 60 seconds. Release and repeat four times.
- Hold your hand out, palm facing you. Gently extend your thumb across your palm, just below the thumb joint. Hold for 30 to 60 seconds. Release and repeat four times.
