5 exercises to improve hand mobility

Exercises for the hands and wrists can increase range of motion and reduce the risk of injury or reinjury. Stretches for the hands and wrists can aid in strengthening.

Stretching your wrists at home or at work is simple. They can improve a person’s general wrist and hand health when performed correctly.

For a comprehensive diagnosis, anyone with numbness or chronic discomfort should see a physician.

Your tendons and muscles create the arcs of motion that your joints follow as you bend and straighten your fingers. You could find it difficult to perform daily tasks like opening a jar if your typical range of motion is compromised. For example, you might not be able to flex your thumb without experiencing pain. All of the hand’s tendons are used in these workouts to move your fingers and wrist through their natural ranges of motion. For five to ten seconds, hold each posture. Perform a single set of ten repetitions thrice daily.

Therapists typically recommend particular hand exercises based on the patient’s condition. Some use stretching to improve a joint’s range of motion or release tense muscles and tendons. Some workouts target the muscles surrounding a joint to increase strength and endurance or to produce more power.

Five exercises that are frequently suggested for wrist and hand issues are shown below. However, it’s better to consult a physical therapist for workout suggestions if your hand ailment is excruciating or incapacitating. To prevent pain and injury, all activities should be performed slowly and thoughtfully. Stop exercising and call your doctor if you have any pain or numbness.

Hand range-of-motion drills

If you have discomfort, edoema, or stiffness in your hands that makes it difficult for you to perform daily tasks, the appropriate exercises can help you get back into action.

Wrist extension and flexion

• With your hand dangling off the edge of the table, palm down, place your forearm on a table on top of a rolled-up towel for padding.
• Raise the hand till a slight strain is felt.
• Go back to where you were before.
• With the elbow bent at your side and the palm facing up, perform the same movements again.

Wrist supination/pronation

• Place your arm at your side, palm down, elbow bent 90 degrees, whether you’re standing or sitting.
• Move your forearm in such a way that the palm faces both up and down.

Wrist ulnar/radial deviation

• Raise your forearm, thumb up, on a table, or rest it on your knee with a towel rolled up for comfort.
• Move the wrist up and down through its full range of motion.

Thumb flexion/extension

• Begin with your thumb positioned outward.
• Thumb-move across palm and return to starting place.

Hand/finger tendon glide

• Start by extending your fingers 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.