Exercise for Hands: Simple Moves to Improve Mobility

Exercise for hands can improve mobility and flexibility and help lower risk of injuries. Wrist pain can be inconvenient and also make day-to-day activities and movements more difficult and painful. If not treated, the pain can worsen and may lead to carpal tunnel syndrome as well.

Fortunately, there are certain exercises and hand stretches that can strengthen the hand muscles, including the wrists and fingers, and help keep pain and other problems at bay. These exercises are easy to do at home or even at the office and can benefit your overall hand health.

However, exercise for hands should not be attempted by people with serious injuries, wounds, or inflammation unless recommended by a doctor.

Exercise for hands: Moves to improve mobility

Regular practice of the following five simple exercises for hands can improve mobility and strength:

#1 Wrist rotation

Wrist rotation can relieve carpal tunnel syndrome. (Photo via Pexels/Anete Lusina)

The best exercise for hands is wrist rotation. It's a simple workout that can help increase mobility, improve blood circulation to active muscles of the hands, and prevent injuries too. One of the best carpal tunnel stretches, wrist rotation eases pain and strengthens the muscles.

To do a wrist rotation:

Stand or sit straight with your hands extended straight by your sides or in the front. Make sure the palms are facing down or positioned towards the back of the body.
With your forearms by your sides, slowly rotate your hands in a circular motion till your palms get towards the front of your body.
Hold the position for a few counts, and return to the starting positiom.
Repeat the exercise for a few more reps.

#2 Finger stretch

Another great exercise for hands is the finger stretch. Finger exercises can relax the fingers and also alleviate pain. Practicing finger stretches can improve their range of motion and boost flexibility.

To do a finger stretch:

Place your hand on a table or any other flat surface. Make sure to position your hand with your palm down.
Straighten your fingers as straight as you can against the flat surface, and hold for a few seconds.
Release your fingers, and complete a few more reps. Switch sides, and repeat the exercise with your opposite hand.

#3 Prayer position stretch

The prayer position stretches the muscles in the forearms and wrists and provides relaxation. (Photo via Pexels/Karolina Grabowska)

The prayer position stretch is an effective exercise for the hands. It not only strengthens the hand muscles but also targets the lower back and increases the range of motion.

The prayer position gently stretches the muscles in the forearms and wrists and provides relaxation.

To do a prayer position stretch:

Stand straight with your palms together in front of your chest. Ensure that your elbows and arms touch each other from the fingers to the elbows.
With your palms pressed in front of you, spread your elbows apart while lowering your hands till they reach your waist height.
Stop when your hands reach near your stomach or you feel a gentle stretch. Hold the stretch for a few counts, and repeat the exercise.

#4 Wrist extension and flexion

Exercise for hands also include wrist extensions and flexion. This exercise activates the hand muscles, stretches the wrists, and improves mobility. Moreover, it enhances flexibility and eases muscle soreness.

To do a wrist extension and flexion:

Position your forearm on a table or any flat surface. For more comfort, place your forearm on a rolled towel with your hand hanging off the sides and palms down.
Slowly move your hand up towards the ceiling till you feel a stretch. Return your hand to the starting position, and repeat the same movement with your elbow bent by your side and palms facing up.
Complete a few reps.

#5 Thumb extension

Thumb extension can improve your overall grip. (Photo via Pexels/William Fortunato)

Thumb extension is another very productive exercise for hands that strengthens the muscles of the thumbs, improves grip, and helps you hold and lift things with ease.

To do a thumb extension:

Place your hands on a table, and loop a rubber band around your hand. Make sure to wrap the band at the base of your finger joints.
Slowly move your thumb away from your fingers, and stretch as far as you can.
Hold the stretch for a few seconds, and release. Repeat a few times.

It's recommended to do these exercises gently and slowly, focusing on strengthening.

If any stretch or move hurts, stop immediately, and relax for some time. Before practicing any exercise for hands, make sure to speak with your doctor, as mobility exercises such as the ones mentioned above may not be suitable for everyone, especially those with joint replacements or chronic pain.