Pin Me

Exercises to Strengthen the Hands and Fingers

written by: Caramel • edited by: Cheryl Gabbert • updated: 4/18/2011

Strengthen your hands and fingers with some safe and effective techniques that will help you eliminate arthritis pain or strengthen the hands and fingers following surgery or an injury.

  • slide 1 of 5

    Overview

    We probably use our fingers and hands each day more than any other body part with through activities such as eating food, using the computer keyboard, doing household chores and more. As well, if you play sports or a musical instrument, you know how essential the hand and fingers are to use, which is why we should keep them in good working order. Strengthening the hands through exercises usually never comes in the mind of most individuals but it is indeed important to ensure they continue to perform properly for years to come. You can incorporate hand and finger exercises for strength to this area following a surgery or injury. These exercises can improve joint range of motion and muscle strength in people who have arthritis using some simple techniques or common, everyday household items. It’s also important to note that hand and finger exercises should never hurt.

  • slide 2 of 5

    Hand and Finger Strengthening Exercises

    • Start by relaxing the hand then straighten the finger while having them close together. Bend the middle joints of your fingers while keeping the wrist and knuckles straight. Perform this exercise smoothly and slowly, then return to the starting position. Repeat several times with both hands.
    • Squeeze your index finger and your thumb as hard as you can for around 5 seconds and then repeat the movement again by moving your thumb to the next finger. These hand and finger exercises should be repeated 3 times on each finger.
    • This exercise requires you to keep your fingers and hands flat. Press your thumb and fingers together tightly for 5 seconds and release. Repeat this exercise 10 times.
    • Allow the tip of each of your fingers (one at a time) to touch the palm of your hand. Next, join all the fingers together and touch the palm of your hand. Repeat several times.
    • In order to increase range of movement with the muscles in your hand, open the hands as wide as you can stretch the fingers, then close. Repeat several times.
    • Hold a tennis ball in your hand and squeeze it as hard as you can for around 5 seconds. Relax you hand in between squeezes and repeat this exercise 10 times.
    • You can strengthen the finger extensors by bringing your fingers and placing a rubber band around the ends of you fingers. Next, gradually spread your fingers open as wide as you can and release. Repeat several times.

  • slide 3 of 5

    Tips to Prevent Hand and Finger Pain & Injury

    1. Do finger and hand exercises.
    2. Take a break, change position, or stop an activity that causes pain in the fingers or hand.
    3. Reduce the force and speed of a repetitive movement such as rowing, playing racquet sports, raking, sweeping, quilting, knitting, typing, or hammering.
    4. When holding an object, you can change positions as with playing cards or handling a book after a certain length of time.
    5. Use your entire hand when holding or grasping an object. You can place added stress to your wrist area when gripping objects with just the index finger and thumb.
    6. If you work with vibrating tools, try using protective gloves that serve to support the wrist area, especially in sporting activities.

  • slide 4 of 5

    Conclusion

    If you have had an injury, surgery, or arthritis involving the hand and the fingers that have resulted in you losing strength in this area, the above article offers some hand and finger exercises that can help you build strength in this area through safe and effective exercises that will cause no pain to you. It’s important to consult with your physician first. If you are looking to improve the rest of your body visit http://www.brighthub.com/health/fitness/articles/74038.aspx for some routines that will help you get into shape.

  • slide 5 of 5

    Resources

    http://www.webmd.com/a-to-z-guides/finger-hand-and-wrist-problems-noninjury-prevention http://www.mayoclinic.com/health/arthritis/AR00030&slide=4