If you find that you are having trouble finding different strategies to achieve the hand mobility necessary for your career, then try these 6 exercises that will help you achieve that!
Occupational or physical therapists will help you with gaining more hand mobility, but first you can try these at home tips before you head to a physical therapist.
Below you will find six methods and exercises to help you gain the mobility that you desire.
Each of the below exercises and methods are to be done methodically and slowly so that you are achieving the best results. If you feel that after doing these exercises, your hand mobility has not improved, then you can seek expert advice from a physical or occupational therapist.
If you feel any pain during any of these exercises, stop immediately and contact your doctor.
Hand Mobility Exercises
1. Finger strength
* Hold a soft ball in your palm.
* Squeeze it as hard as you can and hold for 5 seconds, then release.
* Repeat 10 to 15 times on each hand.
– Do this exercise 2-3 times a week. Be sure to rest hands in between. An ideal schedule would be Monday, Wednesday, and Friday for this exercise.
**If you have any damaged joints or tendons do not try this exercise.
2. Finger taps
* Touch your thumb to the palm of your hand as far as you can.
* Then touch your index finger to your thumb while maintaining that position of your thumb on your palm. Hold for 5 seconds.
* Move to your middle finger. Touch it to your thumb and hold for 5 seconds. Repeat with ring finger.
* Repeat this exercise on the other hand and do as often as you’d like.
3. Wrist flexion
* For wrist flexion you are going to start with your right hand. Point your fingers towards the ground so your wrist is at a 90-degree angle with forearm, or as close to that as you can get.
* With your left hand push your wrist. Push it far enough where you feel a stretch in your wrist. Hold for 10 seconds
* Repeat on left hand, and push with right hand.
4. Wrist extension
* Start with right hand. Point your fingers up towards the ceiling so your wrist is at a 90-dergree angle with your forearm or as close to that as possible.
* With your left hand push your fingers back so you feel the stretch in your wrist and forearm. Hold for 10 seconds.
* Repeat on left hand, where you are pushing with right hand for the extra stretch.
5. Squeeze and release
* Close your fist and squeeze as tight as possible. Hold for 5 seconds then release. * Open fist and stretch fingers out as far as possible. Hold for 5 seconds.
* Repeat this 10 times.
6. Closed fist rotation and supination
* Close your wrist and rotate and supinate. Repeat four times. Follow the picture guide below to appropriately rotate and supinate.
Good luck with these exercises and gaining the mobility that you desire!