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Exercises for the fingers, hands and wrists

These exercises can help with pain and problems in the fingers, hands, and wrists.

If you’re new to exercising, it’s a good idea to start slowly and gradually increase your intensity.

Finger strengthening

Begin by placing the palm of your hand, fingers apart, on a tissue or towel on a table. By pressing your hand into the table and bunching the towel between your fingers, you can pull your fingers together. Repetition is key. You can do this without a towel or tissue by pressing down on the table and squeezing your fingers together before stretching them apart.

Finger tendon glide stretch

Finger tendon glide stretch

Begin by extending your fingers straight out. Return to a straight hand after making a hook fist. Return to a straight hand after making a full fist. Return to a straight hand after making a straight fist.

Thumb stretch

Thumb stretch

Make a stop sign with your hand out in front of you. Begin by extending your thumb outward. Return to the starting position by moving your thumb across your palm.

Hand lift

Hand lift

Place your forearm on a flat surface, such as a table, with your palm facing down and your hand dangling over the edge. A rolled-up towel beneath your wrist could be soothing. Move your hand upward, keeping your fingers relaxed, until you feel a slight stretch, then return to the starting position.

Wrist turn

Wrist turn

With your palm facing down, bend your elbow to 90 degrees. Rotate your forearm so that the palm of your hand is facing up, then down. You can do this while standing or sitting.

Hand wave

Hand wave

Support your forearm on a table or on your knee, thumb facing upward, with a rolled-up towel for cushion. As if you were waving, move your wrist up and down over its full range of motion.

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