Stretching Wrists and Fingers
According to Dr. George McGavin’s article on The Incredible Human Hand and Foot:
“The hand is one of the most complex and beautiful pieces of natural engineering in the human body. It gives us a powerful grip but also allows us to manipulate small objects with great precision. This versatility sets us apart from every other creature on the planet.”
When most people think about stretching their bodies, they often neglect this amazing yet vital part of their body responsible for gripping, grasping and performing precise movements.
I’ve been noticing that I do not give enough attention to my hands and fingers. Lately, some of the joints in my fingers are starting to feel stiff. The stiffness is especially noticeable when I wake up in the morning when my fingers have been in a restful state for a number of hours. There are times when I wake up with one finger curled so stiff that I cannot stretch it out willfully without the aid of my other hand. I have also noticed that I am experiencing weakness in the hands and fingers, making it difficult to open tight jars, turn screwdrivers, and use small pliers.
Fingers have many joints that need to work seamlessly together to allow us to do important yet simple tasks like writing with a pen or typing on a keyboard. We use our fingers to perform many day-to-day tasks, so it is important to ensure our fingers are in good health. The constant use of our fingers, in particular repetitive motions, can create weakness and stiffness and sometimes pain.
Pain, stiffness and swelling of the joints can be early signs of arthritis. Arthritis is a progressive disease affecting the joints and more common in women than men. I understand that arthritis symptoms can come on slowly so you may not even realize you have the condition. I have yet to see my doctor about this issue but I have started to practice some home exercises to improve strength, range of motion, and to ease pain.
Hand and finger exercises can help strengthen the muscles in your hands and fingers. I have listed below some simple but targeted exercises and stretches that will strengthen fingers, increase flexibility, and provide pain relief.
Finger Bends
This exercise can help increase the range of motion and flexibility in your fingers and thumbs.
With the palm facing up, open up one hand and stretch your fingers out wide
One at a time bend each finger into your palm, hold for 5-15 seconds
Do a set of 3-5 repetitions
Repeat with other hand
Finger Lifts
This exercise can help increase the range of motion and flexibility in your fingers and thumbs.
Place your palms face down on a table
Spread your fingers out
Lift each finger up, hold for a 15-30 seconds, and lower
Do a set of 3-5 repetitions
Repeat with other hand
Fist
This hand and finger exercise strengthens your hands and fingers.
Open up one hand and stretch your fingers out wide.
Close your hand into a fist with the thumb on the inside of the fist, hold for 30-60 seconds
Do a set of 3-5 repetitions
Repeat with other hand
Ball Squeeze
This hand and finger exercise can strengthen your hands and fingers, and increases your range of motion and flexibility.
Hold a stress ball in your hand and using your fingers squeeze the stress ball with your fingers for 5-10 seconds
Do a set 3-5 repetitions
Repeat with other hand
I noticed that as I got more comfortable with the finger exercises, I increased the length of time I did each exercise as well as the number of repetitions.
It is important to do the exercises consistently in order to get the best results. Performing targeted exercises and stretches can help strengthen your fingers, decrease the chance of injury and increase range of motion.
It is always good practice to check with your doctor or therapist if your symptoms get worse.
Remember to take good care of this “complex and beautiful piece of natural engineering” that we call our hand!
Sources:
https://www.bbc.com/news/science-environment-26224631
https://www.healthline.com/health/fitness-exercise/trigger-finger-exercises#finger-extensor-stretch
https://www.healthline.com/health/chronic-pain/wrist-and-hand-stretches#takeaway
https://www.healthline.com/health/fitness-exercise/trigger-finger-exercises#finger-and-hand-openers
https://www.healthline.com/health/arthritis-fingers-pictures#recognizing-the-symptoms