Do you find it challenging to fulfill daily tasks because you suffer from stiffness, swelling, or pain in your hands? Then it’s the best time to do the right exercises to help get you back in shape.
Therapists recommend specific exercises to help increase your joint's range of motion or lengthen the muscle and tendons. There are some exercises that can also strengthen muscles around the joints to generate more power or to build endurance.
Exercises you can do at home
Here are some exercises you can try that will help move your wrist and fingers through their normal ranges of motion. These exercises require all the hand's tendons to perform specific functions. Do the following slowly and deliberately to avoid injury. If you feel numbness or pain during or after the exercises, stop and get in touch with a medical professional.
Hold each position for 5 to 10 seconds. Do 10 repetitions of each exercise at a time.
- Place your forearm on a table. Use a rolled-up towel for padding let your hand hang off the edge of the table, palm down.
- Move the hand upward until you feel a gentle stretch.
- Repeat the same movements with the elbow bent at your side, palm facing up.
Wrist ulnar/radial deviation
- Place your forearm on a table. Use a rolled-up towel for padding let your hand hang off the edge of the table, thumb upward.
- Move the wrist up and down through its full range of motion.
Hand/finger tendon glide
- Begin with the fingers extended straight out.
- Make a hook fist then return to a straight hand.
- Make a full fist then return to a straight hand.
- Make a straight fist then return to a straight hand.
Aside form doing these simple exercises, you can use some hand strengthening tools such as grip rings to help improve your fingers, hand, and forearm strength. You may want to check out our hand strengthener rings today!