Exercises for Hands

If hand stiffness or pain is making you crazy, there are exercises you can do.  Remember, AkumalNow is not a doctor, so ‘exercise’ good judgement before you try these.

 

 

Make a Fist

• Stretch one hand out with fingers straight and close together.

• Now gently make a fist. The thumb should be outside of your fingers. Don’t squeeze your fingers.

• Slowly open your fist until your fingers are straight again.

• Do this exercise 10 times with one hand, then with the other hand.

Finger Bending

• Start with keeping your hand straight.

• Now slowly bend your thumb down towards the palm. Hold this position for a couple of seconds.

• Straighten your thumb. Now bend your index finger towards your palm. Hold for few seconds then straighten.

• Continue the same movement with each finger of one hand, and then do it with the other hand.

Thumb Bending

• Stretch one hand out with all the fingers straight.

• Bend your thumb towards the palm and try to touch the base of your little finger. It’s ok if you         can’t reach there. Just stretch your thumb however much you are able.

• Hold the thumb in this position for few seconds and straighten the thumb back.

• Repeat this motion 10 times with one hand and then with the other hand.

Make an “O”

• Stretch one hand out with all the fingers straight.

• Curve and bring all of your fingertips inward until they touch each other. Your fingers and thumb should create the shape of the letter “O.”

• Hold for few seconds then straighten your fingers out.

• Repeat this exercise a few times on each hand.

Finger Lift

• Place your hand on the table, palm down.

• Now lift only your thumb off the table and hold it for few seconds and then lower it.

• Repeat this movement with each finger, lifting them one by one.

• After you are done with one hand, repeat the entire sequence on the other hand.

 

These exercises are from Best Hand Exercises To Treat Hand Pain At Home https://thepaincenterinc.com/Blog/ArticleID/1023/Best-Hand-Exercises-To-Treat-Hand-Pain-At-Home

Other resources are    7 Hand Exercises to Ease Arthritis Pain  https://www.healthline.com/health/osteoarthritis/arthritis-hand-exercises#finger-bends

and  10 Ways to Exercise Hands & Fingers     https://www.webmd.com/osteoarthritis/ss/slideshow-hand-finger-exercises

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