Frequent typing, playing a musical instrument and other activities of daily life can cause your hands and fingers to feel tight, tense, stiff or stressed. Additionally, if you suffer from carpal tunnel syndrome, a condition that occurs due to compression of the median nerve in your hand and arm, you may experience tingling, numbness or pain in your hands, fingers and arms. Certain stretches can help alleviate these symptoms and increase the range of motion in your fingers and hands.
Finger and Wrist Stretch
Hold your right hand straight out in front of your, pointing your fingers up towards the ceiling. With your left hand, gently bend each of the fingers of your right hand back towards your body, going only as far as is comfortable for you without pain or strain. Then stretch all of your fingers back simultaneously. Stretch your fingers individually in the opposite direction with your fingers pointed straight ahead this time. Bend your fingers and wrist towards the floor. Repeat this exercise using your left hand.
Finger Abduction and Adduction
This simple stretch can reduce swelling in your fingers and provides a beneficial overall stretch for your hands. Stretch the fingers of your right hand as far apart from each other as possible. Hold the stretch for a few seconds, then bring your fingers back together. Repeat this stretch on your left hand.
Thumb Stretch
Hold your right hand parallel to your body. Grab the thumb of your right hand with the fingers of your left hand. Press the thumb gently back towards your body, then press the thumb in the opposite direction, bringing it to point downward towards the floor. Repeat on your left thumb.
Yoga Hand Stretch
Bring the palms of your hands together in front of your heart. Press your hands firmly together with your elbows straight out by your sides. Now reverse the stretch, bringing the backs of your hands together, pressing the backs of the hands together from the top of your wrist to the base of your knuckles and your fingers pointing away from your palms.
The Block
Sit in your chair and allow plenty of room in front of your body. Interlace your fingers in your lap. Reach your arms straight out in front of your body at shoulder height and face your palms away from your body, keeping your fingers interlaced. Press away from your body with your fingers. Hold the stretch for 10 seconds, then release.
