Exercising your hands, fingers and wrists can help your range of motion and prevent stiffness. It’s important to perform these types of exercises properly to receive their full advantages. If you begin to notice severe stiffness or experience tingling or other painful sensations, ask your physician about this, because you could be developing arthritis, carpal tunnel syndrome or another serious condition.
Finger Exercises
To improve the range of motion with your fingers, place your hand on a firm surface such as a table. Do this exercise with your fingers close together while your hand is resting on the table. Move one finger at a time over toward your thumb until all fingers are positioned close to your thumb. Start with your index finger, then exercise your middle finger, then your ring finger and finally your pinky finger. Do not allow your wrist to move while you perform this exercise, so that it is concentrated on working only your fingers.
Hand and Finger Exercises
Hold your hand in front you, then make a tight fist. Hold a tight fist for just a couple of seconds, and then release it, opening and relaxing your hand. Once your hand is relaxed, spread your fingers as far apart as you can. After you’ve thoroughly stretched your fingers, place your hand on the table and bring your fingers together. Touch each of your fingertips to your thumb, so that you’re touching each finger pad to your thumb pad. Repeat with the opposite hand.
Thumb Exercises
You can stretch your thumb to increase its range of motion by placing the palm of your hand straight out in front of you and stretching out all your fingers and thumb. Fold your thumb over and across the palm of your hand, then bring it back out to the side of your hand. Alternate this exercise with the other thumb and repeat as often as you’d like.
Wrist Bends
Begin exercising your wrists by placing your arm on a sturdy surface, such as a table or desk, with your hand to dangling over the edge, palm toward the floor. Your wrist should be teetering just over the edge of the surface. Flex and bend your hand so that your fingers point toward the ceiling, and then point toward the floor. To perform wrist rotations, keep your hand in the same position, and rock your hand gently back and forth. Make gentle turns, or rotations, as you sweep your hand from side to side.
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