If you find daily tasks difficult to do because you suffer from stiffness, swelling, or pain in your hands, below are five exercises can help get you back in motion.
Wrist extension and flexion
- Place your forearm on a table on a rolled-up towel for padding with your hand hanging off the edge of the table, palm down.
- Move the hand upward until you feel a gentle stretch.
- Return to the starting position.
- Repeat the same motions with the elbow bent at your side, palm facing up.
- Stand or sit with your arm at your side with the elbow bent to 90 degrees, palm facing down.
- Rotate your forearm, so that your palm faces up and then down.
Wrist ulnar/radial deviation
- Support your forearm on a table on a rolled-up towel for padding or on your knee, thumb
- Move the wrist up and down through its full range of motion.
- Begin with your thumb positioned outward.
- Move the thumb across the palm and back to the starting position.
Hand/finger tendon glide
- Start with the fingers extended straight out.
- Make a hook fist; return to a straight hand.
- Make a full fist; return to a straight hand.
- Make a straight fist; return to a straight hand.