The appropriate exercises might help you get back in motion if you have stiffness, edema, or soreness in your hands that makes it difficult for you to perform daily tasks.
Depending on the illness, therapists frequently recommend particular hand exercises. Some people use stretching to expand a joint’s range of motion or to release tight muscles and tendons. For better power or endurance, some workouts bolster the muscles that surround a joint.
Your thumb and finger muscles can be strengthened with the help of this workout. It can make it simpler for you to use the gas pump, turn keys, and open food packaging.
- Pinch the tips of your fingers and your thumb together, then insert a soft foam ball or some putty.
- For 30 to 60 seconds, hold.
- Repeat on both hands 10 to 15 times. Two to three times a week, perform this exercise, but give your hands a 48-hour break in between sessions. If your thumb joint is injured, avoid performing this exercise.
By performing this practice, you may find it simpler to turn doorknobs and keep objects steady.
- Squeeze a soft ball as hard as you can while holding it in your palm.
- Hold for a short while, then let go.
- Repeat on each hand 10 to 15 times. Two to three times a week, perform this exercise, but give your hands a 48-hour break in between sessions. If your thumb joint is injured, avoid performing this exercise.
Your fingers’ range of motion is enhanced by this stretch.
- With your palm towards you, extend your hand out in front of you.
- Touch the tips of each finger joint by bending your fingertips downward. Your hand should resemble a claw in some ways.
- Release after 30 to 60 seconds of holding. On each hand, repeat at least four times.
To help with pain alleviation and to increase your hands’ range of motion, do this stretch:
- On a table or other flat surface, place your hand palm down.
- Without straining your joints, gently straighten your fingers against the surface as flat as you can.
- Release after holding for between 30 and 60 seconds.
- With each hand, repeat at least four times.
Make a Fist
Exercises for your hands and fingers can strengthen them, improve their range of motion, and relieve pain. Just stretch until you start to feel tight. It shouldn’t hurt you. Begin with this easy stretch:
- With your thumb spanning your fingers, make a soft fist.
- For 30 to 60 seconds, hold. Spread your fingers widely as you let go.
- Repeat at least four times using both hands.
Play With Clay
Playing with putty or clay is a fantastic technique to strengthen your hands and extend the range of motion in your fingers. Even the workout won’t feel like exercise. Simply follow the children’s lead and form the clay into a ball, roll it into long “snakes” with your palms, or pinch the spikes on a dinosaur with your fingertips.
Use this exercise to help your fingers move more freely and more flexiblely.
- Put your hand on a table or other flat surface with the palm facing down.
- One finger at a time, gently raise it off the table, and then bring it back down.
- You can also raise your thumb and all of your fingers at once before lowering them.
- On each hand, repeat between 8 and 12 times.
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An Exercise TipTry warming up your hands and fingers before working out if they are sore and stiff. Moving and stretching may be made simpler as a result. Use a heating pad or give them a five to ten minute soak in warm water. Alternately, you may apply some oil to your hands, put on a pair of rubber gloves, and then immerse them in warm water for a short while to feel even warmer.
To stretch your thumb joints, do these two exercises:
- With your palm facing you, extend your hand. Gently slant your thumb’s tip in the direction of the base of your index finger. For 30 to 60 seconds, hold. Release, then do it once more.
- With your palm facing you, extend your hand. Use only your lower thumb joint to gently stretch your thumb across your palm. For 30 to 60 seconds, hold. Release, then do it once more.
Your thumbs’ increased range of motion will be beneficial for tasks like picking up your toothbrush, fork, and spoon, as well as pens while you write.
- Straighten your wrist and extend your hand out in front of you.
- Make the shape of a “O” by gently touching your thumb to each of your four fingertips one at a time.
- For 30 to 60 seconds, hold each stretch. On each hand, repeat at least four times.
Your thumbs’ range of motion can be increased with the help of this workout.
- Start by extending your hand in front of you, palm facing up.
- As far as you can, extend your thumb away from your other fingers. Then, flex your thumb such that it contacts the base of your small finger as it crosses your palm.
- For 30 to 60 seconds, hold.
- Use both thumbs to repeat at least four times.
Thumb muscle development can aid in lifting and grabbing large objects like cans and bottles.
- Lay your hand flat upon a surface. Your hand should be secured with a rubber band at the base of the finger joints.
- As far as you can, gently move your thumb away from your fingers.
- Release after 30 to 60 seconds of holding.
- With both hands, repeat between 10 and 15 times. If you give your hands a 48-hour break in between sessions, you can perform this exercise two to three times per week.