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3 Hand Exercises To Reduce Hand Pain

3 Hand Exercises To Reduce Hand Pain

Do you suffer from hand pain?  These 3 hand exercises can help your hands feel better and stronger.  Ideally, you should do them everyday, and you should do 3-5 reps of each exercise.  

They work by stretching tight tissues, by getting synovial fluid (joint fluid) to flow through your joints, and by reducing inflammation in your hands and joints.  

Tip: Warm up your hands first by putting them in warm water, using a Hand Warming Grippie, or even holding a warm drink.

Try the exercises today for some hand pain relief!

 

1. POWER FIST

Power Fist
This is a great hand stretch that also increases grip strength.

(i) Make a tight fist.  Keep your thumb on top of your fingers.  Hold for a deep breath in & deep breath out (about 3 seconds).  

(ii) Open your hand wide.  This means that your fingers are spread.  Your thumb is down.  And if possible, your fingers are pointing slightly backwards.  Your palm feels the stretch.

(iii) Repeat 3-5 times.

 

 

2. STICKY FINGERS

Sticky Fingers
This is a great whole-hand stretch that stretches your fingers, improves finger strength, and improves hand coordination.

(i) Start with a wide hand.  This means that your fingers are spread.  Your thumb is down.  And if possible, your fingers are pointing slightly backwards.  Your palm feels the stretch.

(ii) Bring your index finger to your thumb.  Press against your thumb tightly.  Keep your other fingers as far back as possible.  This will be a great, but awkward stretch for your other fingers (and their associated flexor tendons).  

(iii) Repeat for each finger: index finger, middle finger, ring finger, pinky finger.

(iv) Repeat 3-5 times.

 

 

3. CLIMBING HANDS

Climbing Hands
This is my favorite hand exercise.  It's a whole-hand stretch that really works each finger.  Do this first thing in the morning, before you go to sleep, or any time your hands feel stiff or swollen.  

(i) Start with a wide hand.  This means that your fingers are spread.  Your thumb is down.  And if possible, your fingers are pointing slightly backwards.  Your palm feels the stretch.

(ii) Finger Curl.  Curl your fingers and your thumb as much as you can.  This is also known as a tendon glide.  This feels awkward, but this is a great stretch!  Hold for 3 seconds.

(iii) Open hand again.

(iv) Full fist.  Curl your fingers into a tight fist.  Keep your thumb out.  Hold for 3 seconds.

(v) Open hand again.

(vi) Flat fist.  Lay your fingers flat against your palm.  Keep your thumb out.  The lower your fingers are on your palm, the greater the stretch.  Hold for 3 seconds.

(vii) Repeat 3-5 times.

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