Ways to Exercise Hands and Fingers
To cope with or avoid arthritis and other musculoskeletal conditions, I am suggesting hand and finger exercises that can be practised every day. This helps to maintain strength, flexibility, and motion in the fingers and wrists to pick up small objects, do up buttons or reach out to grasp a helping hand in an emergency.
Seated in a chair, it is important to have good posture.
Hand Open and Close Hand
Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. Stretch only until you feel tightness. You shouldn’t feel pain. Start with this simple stretch:
- Arms in a “stop” position (palms facing forwards near shoulders), elbows by sides
- Make a fist
- Open fist.
- Close fist.
- Hold for 4 seconds and slowly release.
Repeat sequence 4 to 8 times
This exercise can make it easier to open door knobs and hold things without dropping them.
Hold a soft ball in your palm slightly in front of your body.
- And squeeze it as hard as you can.
- Squeeze the ball to activate the finger joints.
- Hold for a few seconds and release.
Repeat 8 to 10 times on each hand. Do this exercise 2 to 3 times a week, but rest your hands for 48 hours in between sessions. Don’t do this exercise if your thumb joint is damaged.
This exercise helps increase the range of motion in your thumbs, which helps with activities like picking up your toothbrush, fork and spoon, and pens when you write.
- Arms in a “stop” position (palms facing forwards near shoulders), elbows by sides.
- Gently touch your thumb to each of your four fingertips, one at a time, making the shape of an “O.”
- Straightening each finger after contact with the thumb.
Repeat at least 4 times on each hand.
Remember if you have difficulty moving your hands, go at your own pace and stay within your pain-free range of motion.