Hand Flexibility Exercises

There are many exercises you can perform at home to increase hand flexibility.

Hand flexibility exercises are useful for many people, especially individuals suffering from arthritis, or trying to overcome an injury. They constitute one of the few types of workouts that you can do at home, in any room, at any time. You rarely need any special equipment for them, and you can perform the exercises in your robe, on your couch, or even in the bathroom.

Thumb and Finger Stretches

Thumb and finger stretches make a good basic exercise, especially before any exercise that requires you to grasp a piece of equipment such as a dumbbell. Begin by holding your right hand out in front of you, with your fingers and thumb spread apart, and your fingers pointing towards the ceiling. Make sure your thumb is completely straight, then bend it across your palm with your left hand (your thumb should be perpendicular to your fingers). Hold your thumb against your palm for five seconds, then release it. Now make a fist and hold tight for five seconds. Open your hand and extend your fingers all the way out. Spread your fingers apart as far as you can, then close them together. Repeat this process 10 times. After you have finished, switch hands and perform the stretches on your left thumb and fingers.

Finger Extension with Overpressure

Finger extensions with overpressure increase flexibility and range of motion in your hands. The exercise can cause a bit more fatigue then other hand exercises, so give yourself a few minutes to rest before proceeding to additional exercises. Start by placing your right hand flat on a table top, with your palm facing down. Spread your fingers and thumb as wide as you can without pain. With your left hand, grab your right index finger and slowly pull it up from the table until you feel a good stretch. Do not over-stretch your fingers. Lower the finger back down to the table, then repeat the process for 10 repetitions. Continue stretching all of your fingers in this manner, all for 10 repetitions. When you get to your thumb, do not pull it straight up, but instead pull it backwards to get a good stretch. Do 10 more repetitions on your thumb, then switch hands and repeat the extensions on all fingers and your other thumb.

Finger Flexion

Finger flexions are another part of your hand flexibility routine that you should use before proceeding to exercises requiring your to hold or grasp any equipment (such as dumbbells or ropes). Finger flexions stretch the muscles in your fingers and thumbs, which will make your hand more pliable and help your grasping motion. Begin by holding your left hand out in front of you, finger pointing towards the sky, and your thumb facing your chest. Curl your index finger up as far as it will go, then grasp it with your right hand and apply pressure to stretch the finger further. Press only as hard as you can without causing pain in the index finger. Hold the position for two seconds, then release the finger. Repeat the process 10 times for each finger, and then your thumb. Switch hands and do the exercises in the same manner for your other fingers and thumb.

References

• Indiana Hand Center: Flexibility Exercises
• Physio Advisor: Hand Stretches