Strengthening Hand Therapy Exercises to Try at Home

hand squeezer workout

hand squeezer workout

Grip strength; A very popular term in the fitness industry

Do you know why?

Because grip strength is the actual measure of your muscle endurance, cardiac health, and overall health conditions.

It is not only applicable for athletics, rock climbers, or sports persons, but also for common man like me and you. We can’t accomplish our day to day tasks without having a strong grip.

For example, when we carry a heavy grocery bag, or suitcase, we need a strong grip. Strong grip comes from strong fingers, thumb, wrist and strong forearm muscles. Without having sufficient grip strength we won’t be able to do a simple task. Therefore, we must take care of our forearm muscles to take care of our life.

In this article we’re going to talk about few simple hand therapy exercise which you can perform at your home to strengthen your hand, alleviate joint stiffness, and regain optimum range of motion

Let’s talk about hand therapy exercises one by one…

Fists

Fists

Doing a fist with fingers and thumb, and then releasing is a very effective exercise for our fingers. It develops a good range of finger flexibility. One can do this exercise anytime anywhere, even at office desk to get rid from hand stiffness

  1. Make your left hand flat out
  2. Then gradually bend all of your fingers into a fist without including your thumb. You must keep your thumb outside. Don’t be very harsh to your hands, instead of that treat your fingers and thumb gently.
  3. Release your fist gradually, and make your fingers straight again
  4. For better results perform this exercise 10 times for each hand. It is a great exercise for fingers & thumb indeed.

Claw Stretch

It is a very convenient easy stretch exercise that supports tendons to function smoothly, and help fingers to regain their complete range of motion.

  1. Keep your hand stretched out, and palm facing out
  2. Then gradually bend all of the fingertips, and all the tips should touch the base of the finger joints, it means your hand would look like a claw.
  3. Hold this posture for minimum 40 seconds, then release
  4. Next, do this exercise 10 time/ hand

Just make an “ O”

It is designed to improve finger joints correctly. It is the most suitable exercise for pain and stiffness in your hands.

  1. Initiate with right hand pointing upward
  2. Then gradually curve index finger inward so that it touches the thumb and makes a “O” shape
  3. Stand by this position for 30 seconds
  4. Do the same things with rest of fingers including pinky finger, ring, and middle finger
  5. Then make them straight again
  6. Do this exercise 10 times each finger of both hands.

Finger walking

A very good exercise for patients with rheumatoid arthritis, and unable to move fingers without feeling excruciating pain.

  1. Keep your one hand on table, and the palm must be facing down
  2. Then gradually lift the index finger up and move it along the thumb, next put your finger down
  3. Choose middle finger, and then gradually move around the index finger
  4. Take the ring finger and move around the middle finger
  5. Next, select pinky finger, and move it to the ring finger
  6. Do this exercise 2-3 times for both of your hands.

Finger lifts

This exercise boosts the range of motion and flexibilities of our fingers. It also increases the strength of fingers.

  1. Place right hand flat on the table, while making palm down
  2. Then gradually lift thumb off to the table
  3. Hold this hand posture for minimum 5 second, then release your thumb
  4. Perform the same exercise with each fingers of right hand
  5. Repeat the same sequence with your left hand too
  6. Perform this exercise for 10-12 times/ hand

Finger bends

This exercise is quite similar to the above-mentioned finger lift exercise. Here all you require to do this by bending your fingers inward instead of lifting them upward

  1. Keep your hands out and gradually bend the thumb below your palm
  2. Hold the posture for minimum 5 second, then make a backup with your thumb
  3. You can perform this exercise with each fingers of right hand
  4. Then repeat the sequence again with left hand
  5. Do this exercise 10-12 times for both hands.

Finger stretches

It is a very simple yet effective exercise for our fingers. Any kind of stretching relieves our body from ache. Thus, finger stretches saves your finger from fatigue and pain, apart from that finger stretches improve the range of motion of your hands.

  1. Put your palm down on the table
  2. Next gradually stretch your finger to strengthen them flat against the table
  3. Hold it for 30-60 seconds
  4. Then release and perform this exercise 10 times for both of your hands.

Exercise with hand squeezer

It is a very easy yet effective hand strengthening exercise. For doing so, You need to take a hand squeezer, and squeeze it as hard as possible for a minimum of five seconds, then release your grip. For effective results do this 15-20 times / hand. You need to perform these 2 to 3 times a day, 4 days per week.

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