If you suffer from arthritis, carpal tunnel syndrome or an injury to your wrist or fingers, your doctor or physical therapist might recommend exercises to improve your range of motion, help your joint heal, and strengthen your grip and hand muscles. Exercising your wrists and fingers regularly can also help prevent pain and stiffness, particularly if you work in a profession that is stressful on these joints, such as an office job in which you work on a computer most of the day.
Wrist Exercises
Stretching your wrist can help prevent carpal tunnel and relieve pain and tension. Stretch your wrist by making a fist and pressing down against it gently with your other hand. Bend your wrist back toward your forearm to stretch the underside. Gently stretch the muscles in the sides of your wrist by making a loose fist and holding your hand so your pinkie finger is parallel to the floor. Pull your wrist back toward your forearm and then bend it down toward the floor. Rolling your wrist in small circles helps maintain and improve range of motion. Strengthen your wrist by holding a light dumbbell in your hand with your palm facing up. Curl your wrist back toward your forearm.
Finger Exercises
If your fingers feel stiff or painful, performing range of motion exercises can help restore mobility and prevent further problems. Exercising your fingers is also important after an injury to help restore your strength and ability to grip. Bend your fingers in toward your palm. Hold them together while bending them, then spread them apart and repeat the exercise. Stretch your fingers as far apart as you can without pain. For added resistance, wrap a rubber band around your fingers and spread them apart. Touching each finger against your thumb also helps increase your range of motion. Strengthen your grip by squeezing your fingers to make a tight fist or squeezing a soft ball.
Time Frame
Perform wrist and finger exercises daily or as often as directed by your doctor. If you work in an office or other repetitive job, taking a break to stretch your wrists and fingers can prevent pain and repetitive stress injuries. If you have arthritis or another condition that affects your joints, start with only one or two repetitions of each exercise. Work your way up to several repetitions of each exercise. Begin stretching by holding each one for five to 10 seconds, working up to 20 to 30 seconds each.
Warning
Your wrists and fingers are small, sensitive joints so it is important to be gentle when stretching. Never flex your wrists or fingers to the point of discomfort or pain. Don't exercise a painful or swollen joint. If you have suffered an injury, begin wrist and finger exercises only after your doctor advises you to do so. Applying ice to your joints for five to 10 minutes before and after exercising your hands can help minimize discomfort and swelling. Take a day off between exercising if your muscles or joints are sore the following day.
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