People with arthritis and other joint conditions often develop swollen, tight hands that may be painful or make it difficult to work or engage in everyday activities. Even sufferers without a chronic condition may experience stiff, swollen hands as a result of overuse or minor injury to the muscles. Gently stretching and strengthening the muscles in your hands and fingers can help work out the tension and prevent further problems.
Step 1
Pull your fingers in against your palm to make a fist. Squeeze your fingers in until you feel a light stretch and hold the fist for 15 to 30 seconds before relaxing.
Step 2
Open your hand and spread your fingers as far apart as you can until you feel a light pull in your finger muscles and across your palm. Hold your fingers spread for 15 to 30 seconds before bringing them back together.
Step 3
Touch the tip of each of your fingers to the pad of your thumb to work the muscles in each finger and the muscles along the back of your hand.
Step 4
Hold your hand flat and grip the tips of your fingers with your other hand. Gently pull back on your fingers until you feel a slight stretch. Hold the stretch for 15 to 30 seconds.
Tips and Warnings
- Stretch your hands and fingers several times each day to prevent your muscles from tightening. This is particularly important if you work at a computer or perform repetitive tasks several hours a day.
- Keep your stretches gentle. Stretching your muscles to the point of discomfort or pain can damage the muscle fibers and worsen the problem. Consult your physician before performing hand exercises if your hand is swollen or tight as a result of an injury, such as a sprain or broken bone.
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