Six Exercises to Enhance Hand Mobility.
Our hands are vital, yet often underappreciated. They assist us in numerous tasks on a daily basis — from writing, eating, dressing, and tying shoelaces, to expressing emotions and communicating.
However, when stiffness, swelling, or pain affects your hands, it can make even the simplest tasks difficult.
Fortunately, the right exercises can help restore movement and reduce discomfort.
Physical therapists often recommend specific exercises based on the nature of your condition. Some exercises focus on improving the range of motion in your joints or stretching tight muscles and tendons, while others work on strengthening the muscles around your joints to build endurance and increase power.
Below are six common exercises for hand and wrist issues. If you experience significant pain or your condition severely impacts your daily life, it’s advisable to seek guidance from a physical therapist. Perform all exercises slowly and with control to avoid injury. If you experience pain or numbness during or after the exercises, stop and consult your doctor.
Six Hand Range-of-Motion Exercises
Your muscles and tendons allow your joints to move through a range of motions, such as bending and straightening your fingers. If your range of motion is restricted — such as being unable to bend your thumb without discomfort — you may struggle with everyday activities like opening jars. The exercises below are designed to help your wrist and fingers regain their natural movements. Hold each position for 5 to 10 seconds, and repeat one set of 10 repetitions three times a day.
1. Extend and Flex your Wrist
- Rest your forearm on a table with a rolled-up towel underneath for support, letting your hand hang off the edge, palm down.
- Lift your hand upward until you feel a gentle stretch.
- Return to the starting position.
- Repeat the movements with your elbow bent and palm facing upward.
2. Supinate and Pronate your Wrist
Supination and pronation are terms which are used to describe whether your hand, arm or foot have an upward or downward orientation. Supination is when the palm or forearm faces upwards. Pronation is when the palm or forearm is facing down.
- Sit or stand with your arm at your side, elbow bent at 90 degrees, and palm facing down.
- Rotate your forearm so your palm turns upward, then rotate it back down.
3. Deviate Your Wrist – Ulnar / Radial Deviation
Radial deviation is when the hand is moved laterally — toward the radius, while ulnar deviation is when the hand is moved medially — toward the ulna.
- Rest your forearm on a table, padded with a towel, or on your knee, with your thumb pointing upward.
- Move your wrist up and down through its full range of motion.
This exercise can also enhance wrist mobility and help lubricate your hand's tendons.
4. Flex and Extend Your Thumb
- Start with your thumb pointing outward.
- Move your thumb across your palm, then return to the starting position.
5. Tendon Glide for your Hand and Fingers
- Begin with your fingers extended straight.
- Make a hook fist, then return to a straight hand.
- Make a full fist, then return to a straight hand.
- Make a straight fist, then return to a straight hand.
6. Strengthen Your Hand
This exercise can improve pinch strength and stabilise the thumb joint, especially for those dealing with thumb osteoarthritis.
Important: If you have carpal tunnel syndrome, avoid this exercise as it may worsen your condition.
- Wrap a rubber band around a tennis ball.
- Place your index and middle fingers under the band.
- Gently squeeze the ball; at the same time, lift your index finger up and outward (in the direction of your thumb).
For more guidance, do consult with your medical practitioner.
If you are interested in a comprehensive physical screening, do speak to us and we will help you kick-start your journey to a healthier you.
Contact us today on +356 21221355, 9985 2404 or send an email on info@clinipath.com.mt.
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