Your fingers are used constantly throughout the day as you grasp, grip, write and type. Continuous use of your fingers may lead to soreness, injury or arthritis. There are several types of exercises you can perform each day to strengthen your fingers, prevent injuries and relieve arthritis pain. Exercises that improve extension, flexion, adduction and abduction in your fingers are effective for strengthening your fingers. Talk to your doctor about appropriate finger exercises if you suffer from arthritis.
Hand Squeeze
Squeezing a stress ball can improve your grip and relieve arthritis pain. As you squeeze the ball, finger flexion occurs. You can use a squishy stress ball, a small inflatable ball or a rubber ball, such as a tennis ball, to perform the squeezes. Hold the ball in the palm of your hand and squeeze for 10 or more seconds. Release the squeeze and relax your hand for several seconds. Repeat the squeeze 10 times.
Rubber Band Stretch
The rubber band stretch is an abduction exercise that strengthens and stretches your fingers. Position a wide rubber band around the knuckles of all five fingers. Spread your fingers as far as you are able without causing pain, then slowly relax your hand. Perform this movement 50 times a day, working up to 200 repetitions each day.
Adduction Exercise
Finger adduction is an isometric exercise that strengthens your fingers without moving your joints. Place your hand palm up in front of you or resting on a table. Keep your hand open, and squeeze your fingers and thumb together without causing pain. Hold for five seconds, then relax. Repeat the exercises up to 10 times. Your fingers should remain straight throughout the exercise.
Thumb Opposition Exercise
The thumb opposition exercise increases flexibility and strength in your fingers. Start with your hand palm up in front of you or resting on a table. Bring your thumb to your index finger and press your fingertips together. Squeeze as hard as possible without causing pain and hold for five seconds. Move your thumb to your middle finger and repeat the exercise. Continue until you've pressed your thumb to each finger. Perform the exercise three times on each finger.
Member Comments