Exercising your hands and fingers every week can help protect you from carpel tunnel, stiff joints and arthritis. Hand and finger exercises promote muscle strength, flexibility and overall joint range of motion, according to the Mayo Clinic. Exercises for the hand and fingers are simple to do and can be done daily in as little as 10 minutes.
Finger March
The finger march strengthens your fingers and hands, improves grip and strengthens the upper-body, according to the CDC. This exercise may be done standing or sitting in a chair, next to a wall. Begin with your feet shoulder width apart and shoulders upright over your hips, then slowly march your fingers up the wall until your arms are over your head. Hold the arms and stretch and wiggle your fingers against the wall for 10 seconds then walk your fingers back down.
Fingertip Touch
According to the Mayo Clinic, exercising your hands in a full range of motion will help relieve arthritis pain and strengthens the joints. The finger touch stretches and strengthens the hands and fingers. Begin by holding the hands upright and spreading the fingers wide apart. Take your thumbs and tap them on each finger, with fingers straight. Then repeat the same movement with your fingers curved while touching the thumb to form an "o" shape. Repeat the exercises four to five times to properly engage the hand and finger muscles.
Hand to Finger Roll
The hand-to-finger roll engages the fingertips, hands, wrists and arms, all while stretching the legs. Sit flat on a soft surface with your legs stretched straight in front you, shoulders upright over hips, and your hands flat on the floor next to your hips with your fingers facing outward. Roll to the right and gently press the hands into the ground from the palm to the tips of the fingers and back, then repeat the movement on the left. This exercise is a gentle rocking movement, which pushes from the palm to the fingertips and continues from the right side to the left side without stopping. Continue the movement for a total of 10 repetitions on each side.
Forearm Stretch
The forearm stretch lengthens the muscles from the forearm to the fingertips, and if done with correct posture can include the upper-arm and shoulders. Sit with your shoulders upright over your hips and extend your right arm in front of you, palm facing down. Using your left hand, gently push the right hand down until the fingers are pointing toward your torso. Hold the movement for 20 to 30 seconds and then release. Next, turn your palm to face upright and use your left hand to gently press the fingers and hand down toward the floor, hold for 20 to 30 seconds and release. Repeat the sequence of movements on the left arm. The Mayo Clinic recommends keeping the movement gently and breathing freely through the stretch. If you feel any pain or discomfort in this stretch, you have gone to far.
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