Strengthening your fingers? This might sound weird to you but it’s a good idea. If you have strong fingers you can do your daily tasks with ease. This can include anything from writing to cooking or opening a jar. You’ll also be able to relieve tension from your hand, wrist, and arm. Here are a few exercises to work out and strengthen your fingers.
Fist Flexes
Make a gentle fist, wrapping your thumb around your other fingers. Hold it for 30 to 60 seconds, then release and spread your fingers. This completes 1 rep. Repeat for both hands. Make 10 reps.
Finger Stretch
Place your palm on a flat surface. Without forcing your joints gently straighten your fingers as flat as you can on the surface. Place it this way for 30 to 60 seconds. Repeat this for 4 times for both your palm.
Try this to help relieve pain and to improve the range of motion in your hands.
Claw Stretch
Hold your hand in front, and the palm facing you. Bend your fingertips to touch the base of each finger joints. Your hand should be looking like a claw. Hold this way for 30 to 60 seconds. Repeat this for 4 times for both your hand.
Squeeze a Stress Ball
Hold a stress ball 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 2-3 times a week but remember to rest your hands for 48 hours in before the next session. Don’t do this exercise if your thumb joint is damaged. This exercise is for grip strengthening, which helps is opening door knobs and hold things at ease.
Finger Lift
Place your palm on a flat surface. Gently lift one finger at a time off of the table and then lower it. You can also lift all your fingers and thumb at once, and then lower. Repeat 8 to 12 times on each hand. Help increase the range of motion and flexibility in your fingers.
Thumb Touch
Relax your thumb. Hold your hand out in front of you, keep your wrist straight. Gently bend your thumb touch to each of your four fingertips, one at a time. It should create an “O” shape. Hold each stretch for 30 to 60 seconds. Repeat at least four times on each hand. This helps with activities like picking up your toothbrush, fork and spoon, and pens when you write.
Play With Clay
Let’s have some fun. Playing with putty or clay is a great way to increase the range of motion in your fingers and strengthen your hands at the same time. And it won’t even feel like exercise. Just follow the kids’ lead — squish the clay into a ball, roll it into long “snakes” with your palms, or use your fingertips to pinch spikes on a dinosaur.
An Exercise Tip
If you feel the pain and stiffness in your hands and fingers, do a warm-up before you exercise. This can make it easier to move and stretch. Use a heating pad or soak them in warm water for about five to 10 minutes. Or, for a deeper warmth, rub some oil on your hands, put on a pair of rubber gloves, and then soak them in warm water for a few minutes.
