5 Exercises and Stretches for Hand, Wrist, Fingers

Do you experience stiffness or pain in your hand, wrist or fingers when you are working, like - typing on the desktop keyboard or laptop keypad or writing with a pen or texting using your mobile keypad? Only the right type of exercises and stretches can help you deal with them.

Specialists will suggest exercises depending upon the condition and intensity of pain. Exercises and stretches that are meant for the hand, wrist and fingers strengthen muscles around the joint to help endure the pain.

Below are 5 simple hand-wrist-finger exercises and stretches. The exercises should be done slowly, deliberately to avoid any kind of pain and injury. Being simple and easy, they can be done any time and any where, whether you are at work or watching your favorite movie or your favorite sport at home.

1. Make a Gentle Fist Exercise

Hand-wrist-finger exercises can help in strengthening your hand-wrist-finger, relief you from pain, increase the range of motion of your hand-wrist-fingers, stretch only until you feel tightness. It shouldn't be painful. You can start with this exercise initially which is meant to reduce pain in the fingers and improve mobility:

• Hold your hand out, with the palm facing you (fig.a).
• Wrapping your thumb across the fingers, make a gentle fist (fig.b).
• Hold in the position for at least 30-60 seconds. Release and spread your fingers wide.

• Repeat this with both hands at least 4 times.

2. Claw Stretch

The following exercise or hand stretch is helpful to improve mobility of your fingers.

• Hold your hand out, with your palm facing you (no.1).
• Bend the fingertips down, so that they touch the base of each finger joint. The hand should resemble a claw as shown below (no.2):

• Hold on in this position for 30 to 60 seconds and release. Repeat this stretch for at least four times on each hand.

Note: Initially start holding in this position for only 30 seconds.

3. Finger Lift Exercise

This exercise is helpful to increase and improve the mobility and flexibility of the fingers.

• With your palm facing down, put one hand flat on a table or any flat surface or on the knees.
• Now gently lift each finger off the table and lower them one at a time, as shown below (fig.1 to 5):

• You can also lift all your fingers and thumb at once, and then lower as shown above (fig.no. 6).
• You can repeat it 8 to 12 times on each hand.

4. Thumb Stretches

You can try these stretches, that works well for the thumb joints: 

• Gently bend the tip of your thumb towards your index finger so that it touches the tip of the index finger (fig no.1) as shown above, hold on for 30 seconds. Release gently.
• Hold your hand out, palm facing you (fig no.2). 
• Gently bend the tip of your thumb down toward the base of your index finger (fig.no 3). 
• Hold for 30 to 60 seconds.
• Release gently. Repeat 4 times with both thumbs.

5. Wrist Ulnar and Radial Deviation

Wrist ulnar deviation which is also known as ulnar flexion and radial deviation also known as radial flexion are exercises that improves the mobility of the wrist. They can be done as you type, write or even talk over the phone.

• With the help of a towel (rolled-up for padding) support your fore-arm on a table top or any flat surface or on your knee, with your thumb upward. 
• Now gently move the wrist up and down as shown below, through full range of motion: 

• Do this 10 times for both way (up and down).

Tip: Before you start with any of these exercises or stretches the best tip is to put both hands in a tub of hot water (bearable temperature). This will help relax the muscles and relieve your hand, wrist and fingers from stiffness.

These simple hand, wrist, finger exercises and stretches are self-tested and done regularly whenever required, with short break in between writing work, since writing everyday requires typing on the keypad and clicking of the mouse. 
However, if the condition of your hand, wrist or finger is painful or debilitating or your are suffering from chronic pain due to some complicated joint related ailment, it’s best to get exercise advice from an expert. If you feel numbness or pain during or after exercising, stop and contact your doctor. If you have some more exercises and stretches for hand, wrist and fingers, do share them. Until then stay well!