Skip to content

Pain Management Health Center

Font Size
A
A
A

Strengthen Hands

Joint pain and stiffness in the hands can make tasks like writing, cooking, and cleaning more difficult. Hand exercises can help strengthen your hands and maintain flexibility and range of motion. Note in your Journal which exercises help.

'Stop' Position

Hold your hand upright in front of you, with your wrist, thumb, and fingers pointed upward. Hold this position for about for 5 to 10 seconds. This also serves as a neutral starting position for other hand exercises.

Fingers Flap

Hold your hand upright in front of you, with your wrist, thumb, and fingers pointed upward. Bend the base joints of your fingers, which connect the fingers to the palm. Keep your middle and end joints and your wrist straight. Hold for 5 to 10 seconds. Repeat twice a day on each hand.

Joint Curl

Hold your wrist and the base joints of your fingers straight. Then bend the middle and end joints of your fingers toward your palm, one at a time. Hold each finger in position for 5 seconds. Repeat twice a day on all 10 fingers.

Knuckle Bends

Hold out your hand and bend each finger from the base joint downward toward your palm.  Use your other hand to help bend your fingers. Repeat this movement with the second and then the third row of knuckles in your fingers. Hold each joint for 10 seconds. Repeat twice a day on all 10 fingers.

Palm Touch

Try this stretch twice a day to keep your hands and fingers mobile:

* Hold both hands out in front of you with the palms facing you.

* Slowly bend your fingers downward, until they touch your palms. Don't make a fist. Instead, your fingertips should be facing your palm.

* Hold for 5 seconds and release.

* Repeat up to 10 times.

'OK' Position

Start with your hands out in front of you with your fingers pointed up. Use your thumb and index finger to make an "O." Hold this position from 5 to 20 seconds. Do this with each finger and repeat 2 to 10 times on both hands twice a day.

Fan and Fist

Hold your hand upright in front of you, with your wrist, thumb, and fingers pointed upward and all of your knuckles straight. Slowly and gently spread your fingers as far apart as you can, like a fan opening up. From this position, make a fist. Hold each position for 5 seconds. Repeat on both hands twice a day.

WebMD Medical Reference

Today on WebMD

pain in brain and nerves
Top causes and how to find relief.
knee exercise
8 exercises for less knee pain.
 
acupuncture needles in woman's back
How it helps arthritis, migraines, and dental pain.
chronic pain
Get personalized tips to reduce discomfort.
 
illustration of nerves in hand
Slideshow
lumbar spine
Slideshow
 
Woman opening window
Slideshow
Man holding handful of pills
Video
 
Woman shopping for vegetables
Slideshow
Sore feet with high heel shoes
Slideshow
 
acupuncture needles in woman's back
Slideshow
man with a migraine
Slideshow