All Purpose Hand Exercises
Why do we need to do exercises for our hands?
There are several reasons to do so, some of which are:
Keeps the joints healthy.
Builds grip strength.
Improves hand endurance.
Helps in joint related diseases like arthritis, osteoarthritis, etc.
Builds and improves forearm muscles.
These exercises move your wrist and fingers through their normal ranges of motion and require all the hand’s tendons to perform their specific functions. They should be done slowly and deliberately, to avoid injury. If you feel numbness or pain during or after exercising, stop and contact your doctor.
Below are five easy-to-do range-of-motion hand mobility exercises. Hold each position for 5–10 seconds. Do 10 repetitions of each exercise at a time. Repeat three times a day.
1. Wrist extension and flexion Wrist extension and flexion exercise
• Place your forearm on a table on a rolled-up towel for padding with your hand hanging off the edge of the table, palm down.
• Move the hand upward until you feel a gentle stretch.
• Return to the starting position.
• Repeat the same motions with the elbow bent at your side, palm facing up.
2. Wrist Supination/Pronation
• Stand or sit with your arm at your side with the elbow bent to 90 degrees, palm facing down.
• Rotate your forearm, so that your palm faces up and then down.
3. Wrist ulnar/radial deviation Wristulnar/radial deviation exercise
• Support your forearm on a table on a rolled-up towel for padding or on your knee, thumb upward.
• Move the wrist up and down through its full range of motion.
4. Thumb flexion/extension – Thumb flexion/extension exercise
• Begin with your thumb positioned outward.
• Move the thumb across the palm and back to the starting position.
5. Hand/finger tendon glide – Hand/finger tendon glide exercise
• Start with the fingers extended straight out.
• Make a hook fist; return to a straight hand.
• Make a full fist; return to a straight hand.
• Make a straight fist; return to a straight hand.
Any workout where your hands are bearing weight will also be great to strengthen your hands and your wrist. If you have any previous wrist injuries, it’s wise to check with your doctor or a physiotherapist to confirm whether they are safe to do. These muscles are small, so be gentle with whatever stretches you do, and remember that stretching and strengthening go hand in hand.