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Easy Daily Exercise For Hand Pain

Several times, our hands can become weary, sore, and painful. If you have conditions like arthritis, tendinitis, carpal tunnel syndrome, or another painful hand ailment, you might feel these symptoms more regularly.

Several exercises can strengthen your hands, including fingers, increase your range of movement, and provide you a brief or even longer-term pain relief. 

If you discover your daily tasks are getting difficult to do because you suffer from stiffness, inflammation, or pain in your hands, the best exercise for hand pain may help you get you back the loss of movement. 

Physiotherapists typically suggest specific exercises depending after evaluating the condition. Some help can increase a joint’s range of movement or lengthen the muscle and tendons through stretching exercises. These exercises are effective for osteoarthritis, tennis elbow, and golfer’s elbow—but not during the joints are swollen or painful. Alternative exercises can also help strengthen muscles around the joint to produce more energy or to develop better endurance. Exercises are helpful for inflammation of the tendons and nonpainful arthritis conditions.

Range-of-motion exercises

The movement of the muscles and tendons is through arc of motion when you bend and align your fingers. If your normal range of motion is reduced and you fail to bend your thumb without pain, for example, you may have trouble doing simple things like opening a bottle. The range of motion exercises can help to move your wrist and fingers through their normal ranges of motion and require all the tendons of the hand to execute their particular functions. Maintain each position for 5–10 seconds. Achieve one set of 10 repetitions, three times a day.

Wrist extension and flexion exercise

  • Put forearm on the counter upon a rolled-up napkin for padding with hand hanging off the edge and palms of your hands facing down.
  • Move the hand up until you sense a mild stretch.
  • Get back to the starting position.
  • Repeat the same steps with the elbow bent on your side with your palm facing up.

Wrist ulnar/radial deviation exercise

  • Put your forearm on a table on a rolled-up napkin for padding with your thumb upward.
  • Move the wrist upwards and down through its full range of movement.

Thumb flexion/extension exercise

  • Start with your thumb positioned outward.
  • Move the thumb over the palm and back to the starting position.

Hand/finger tendon glide exercise

  • Start with the fingers stretched straight out.
  • Make a hook fist and then return to normal position.
  • Make a fist and then return to a straight hand.
  • Make a straight fist and then return your hand to a normal position.

Some simple exercises for hand pain can help. 

The Squeeze softball Exercise

Grab a softball and hold it in your palm, squeeze it as hard as you can without causing your hands pain. Maintain this position for three to five seconds and then release your hand. Work up to repeating the exercise 10 to 12 times for each of your hands. Follow the exercise two to three times weekly. The squeeze softball exercise will provide the ability to hold things without dropping them, as well as help you open doorknobs throughout your day.

Make a fist Exercise

With each hand, individually make a fist, then wrap your thumb across your fingers. Maintain this position for up to one minute, then release and stretch open all of your fingers as wide as you can. Repeat the exercise three to five times. The make a fist exercise can help you increase your range of motion.

Lift your Fingers Exercise

Beginning with your left hand, place it flat on a counter with your palms facing downwards. Start with your thumb, lightly lift each finger at a time gently off the counter. Maintain each of your fingers for one to two seconds, and then lower them. Repeat with your right hand and then repeat eight to 10 times for each side. The lift your fingers exercise can help improve the range of motion of your hands and finger flexibility.

These are the exercises that can help manage pain in your hand. Exercise takes time, so you need to have patience throughout the treatment. Hand pain can cause much discomfort, but you must continue the exercise. Before trying out the exercises, consult a physiotherapist is the right way to treat hand pain relief exercise as they can evaluate the pain and recommend exercises that will lessen your hand. So do consult a physiotherapist before trying out any of the activity.