Flexibility Exercises for Your Hands
These simple range-of-motion exercises are often prescribed by physical, occupational, or hand therapists for people with hand OA (osteoarthritis). However, if you have hand pain, consult a physician or physical therapist before trying them.
THUMB OPPOSITION: Gently touch the tip of your thumb to the tip of your forefinger, making an ‘O’ shape. Repeat 10 times. Do the same motion with each finger, doing 10 reps. FINGER EXTENSION: Place your palm flat on a table. Then raise and lower each finger one by one. Repeat 10 times.
TENDON GLIDE: After warming up with the first two exercises, do these motions. A) Start with your hand pointed straight up, fingers together. B) Bend your fingers at the knuckle, pointing them Hold for 5 seconds. D) Finally, gently bend all your finger joints, gradually drawing them into a fist. Hold for 5 seconds. Repeat the series 10 times with each hand.
HAND MASSAGE: Try daily hand massages to ease stiffness and stimulate blood flow. You need only two minutes per hand. Gently knead each hand with the other hand, massaging each finger; then the palm and then the back of the hand.