5 Ways to Exercise Hands and Fingers and keep them warm
Of all the exercises we do we tend to forget our hands and fingers, if you perhaps have cold hands you may want to try some these exercises to keep them warm this winter and keep that computer mouse hand in shape.
- Make a Fist
Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. Stretch only until you feel tightness. You shouldn’t feel pain. Start with this simple stretch:
- Make a gentle fist, wrapping your thumb across your fingers.
- Hold for 30 to 60 seconds. Release and spread your fingers wide.
- Repeat with both hands at least four times.
2 Finger Stretch
Try this stretch to help with pain relief and to improve the range of motion in your hands:
- Place your hand palm-down on a table or other flat surface.
- Gently straighten your fingers as flat as you can against the surface without forcing your joints.
- Hold for 30 to 60 seconds and then release.
- Repeat at least four times with each hand.
3. Grip Strengthener
This exercise can make it easier to open door knobs and hold things without dropping them.
- Hold a soft ball in your palm and squeeze it as hard as you can.
- Hold for a few seconds and release.
- Repeat 10 to 15 times on each hand. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don’t do this exercise if your thumb joint is damaged
4. Thumb Touch
This exercise helps increase the range of motion in your thumbs, which helps with activities like picking up your toothbrush, fork and spoon, and pens when you write.
- Hold your hand out in front of you, with your wrist straight.
- Gently touch your thumb to each of your four fingertips, one at a time, making the shape of an “O.”
- Hold each stretch for 30 to 60 seconds. Repeat at least four times on each hand.
5. Thumb Stretches
Try these two stretches for your thumb joints:
- Hold your hand out, palm facing you. Gently bend the tip of your thumb down toward the base of your index finger. Hold for 30 to 60 seconds. Release and repeat four times.
- Hold your hand out, palm facing you. Gently stretch your thumb across your palm using just your lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times.