If you are looking to improve your hand muscle strength and joint range of motion due to arthritis or hand pain, try these simple hand exercises. Start slowly doing the exercises several times a week and work up to daily for best results. These hand exercises should not cause pain, but, if you are experiencing challenges, try doing them while soaking your hands in warm water. Always start by relaxing your hand.
- Finger Bends
Start by holding your fingers upright, straight and close together. Bend the end and middle joints of your fingers down. Keep them curled for 5 seconds. Your wrist and knuckles should remain straight. Slowly return your fingers to the starting position. Repeat 3 times. Then do the other hand.
- Open Hand Stretch
Hold your hand upright and spread your fingers as wide apart as you can. Hold that position for 5 seconds. Slowly relax your fingers and bring them back together. Repeat this 3 times before moving to the other hand. Try to gradually increase the number of repetitions over time.
- Make a Fist
Gently start with your fingers straight and spread apart. Make a loose fist wrapping your thumb around the outside of your curled fingers. Do not squeeze tightly. Hold 5 seconds. Slowly return to the starting position. Repeat 3 times and then switch to the other hand.
You may also want to consider using an ergonomic pen to ease muscular tension and eliminate hand pain when writing for long periods of time.