Hand Stretches – Basic Exercises

Hand Open and Close 

Curl your fingers and thumb making a tight fist then straighten your fingers as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 - 20 times provided the exercise is pain free.

Figure 1 – Hand Open and Close (right hand)

Finger Adduction to Abduction 

Begin with your fingers together as demonstrated (figure 2). Spread your fingers apart as far as you can go without pain and provided you feel no more than a mild to moderate stretch, then return to the starting position. Repeat 10 - 20 times provided the exercise is pain free.

Figure 2 – Finger Adduction to Abduction (right hand)

Thumb Opposition 

Move your thumb to each finger tip beginning with your index finger and finishing with your little finger as demonstrated (figure 3). If your thumb can not reach your finger tips, move as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 times to each finger provided the exercise is pain free.

Figure 3 – Thumb Opposition (right hand)

Thumb Extension to Flexion 

Move your thumb away from your fingers and across your palm as demonstrated (figure 4). Repeat 10 - 20 times as far as you can go without pain and provided you feel no more than a mild to moderate stretch.

Figure 4 – Thumb Extension to Flexion (right hand)

Thumb Adduction to Abduction

Begin with your thumb touching your index finger. Move your thumb away from your fingers as demonstrated as far as possible pain-free then return to the starting position (figure 5). Repeat 10 - 20 times.

Figure 5 – Thumb Adduction to Abduction (right hand)

Hand Strengthening – Basic Exercises

To begin with, the following basic hand strengthening exercises should be performed approximately 10 times, 3 times daily. As your hand strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

Tennis Ball Squeeze

Begin this exercise holding a tennis ball (figure 1). Squeeze the tennis ball as hard as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times.

Figure 1 – Tennis Ball Squeeze (right hand)

Thumb Opposition 

Begin this exercise taking your thumb to your index finger (figure 2). Squeeze your thumb and index finger together as hard as possible and comfortable without pain for 5 seconds, then move your thumb onto the next finger. Squeeze your thumb and middle finger together for 5 seconds and so on. Repeat 3 times on each finger.

Figure 2 – Thumb Opposition (right hand)

Finger Adduction 

Begin this exercise with your fingers and thumb in the position shown (figure 3). Keeping your fingers straight, squeeze your fingers and thumb together in this position as hard as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times.

Figure 3 – Finger Adduction (left hand)

Hand Strengthening – Intermediate Exercises

The following intermediate hand strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your hand strength improves, the hand exercises can be progressed by gradually increasing the repetitions, number of sets or resistance, provided they do not cause or increase pain.

Resistance Band Wrist Flexion

Begin this exercise with a resistance band around your fingers, your hand palm up as demonstrated (figure 4). Your elbow should be at your side and bent to 90 degrees, your forearm supported by your other hand. Slowly curl your wrist and fingers up against the resistance band tightening your hand and forearm muscles. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 4 – Resistance Band Wrist Flexion (right hand)