Text Size: a  |   a 

Use These 5 Hand Exercises to Help Maintain Your Dexterity and Flexibility

November 28, 2017

Our hands are vital instruments for everyday practical use. When dealing with something such as arthritis, carpal tunnel syndrome or really any other uncomfortable ailments regarding the hands, they become sore and difficult to get optimal use out of. Thankfully, there are some things you can do to increase the flexibility, dexterity and strength of your hands.

Keep a squeeze ball handy.

Squeeze a soft stress ball in the palm of your hand as hard as you can without causing your hands any pain. Hold it in this position for three to five seconds and then release the ball. Repeat this exercise 10 to 12 times for both hands, two to three times weekly. This is a super easy and small (yet helpful) exercise that you can do virtually anywhere and it will help you preform simple tasks a bit easier such as holding things without dropping them.

Clench your fists.

Make a smooth and gentle fist with each individual hand and make sure to wrap your thumb across your fingers. After this, release your fist and spread your fingers as wide as you can, then repeat three to five times with each hand. This will ultimately help to increase your range of motion.

Give yourself an exercise break.

Exercise can put a lot of strain on your hands, which is why it is best to do small warm ups beforehand. A highly suggested treatment would be to soak your hands in warm water, wrapping them in a heated towel or even using a heating pad for around five to 10 minutes.

Lift those fingers!

Start by laying your hand, palm down, on a flat surface and gently lifting each finger one by one, starting with your thumb. Hold each finger for one to two seconds and slowly lower them back down. Repeat this eight to 10 times for each hand in order to increase the range of motion of our hands, as well as finger flexibility.

Don’t forget to stretch your wrists.

Things like yoga, lifting heavy objects and even lifting children can make the wrists extremely uncomfortable and painful. Use the wrist extending stretch by extending your right arm in front of you with your palm facing the floor. Bend your wrist when doing the movement and point the tips of your fingers towards the floor. Then with your left hand you should gently bend your wrist toward you until you feel a mild to moderate stretch in your forearm, then hold this position for 15 to 30 seconds, switch sides, and repeat two to four times.  

https://www.keckmedicine.org/5-hand-exercises-to-help-you-maintain-your-dexterity-flexibility/