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Home » Anatomy » Finger Joint Exercises: Improve Range of Motion, Strength and Reduce Pain

Finger Joint Exercises: Improve Range of Motion, Strength and Reduce Pain

Finger joints are small but essential joints that allow us to perform a wide range of tasks, from typing and cooking to playing musical instruments and sports. When finger joints are stiff, painful or weak, it can interfere with our daily activities and quality of life. Finger joint exercises can help to improve range of motion, strength and reduce pain in the finger joints. They are especially beneficial for people with conditions such as arthritis, carpal tunnel syndrome and trigger finger.

How to do finger joint exercises safely

Before starting any new exercise program, it is important to talk to your doctor or physical therapist. This is especially important if you have any pain or conditions that affect your hands or fingers.

Here are some general tips for doing finger joint exercises safely:

  • Start slowly and gradually increase the number of repetitions and sets as you get stronger.
  • Do not push yourself through pain. If you feel any pain stop the exercise immediately.
  • Breathe deeply and evenly throughout the exercises.
  • Warm up your hands and fingers before doing the exercises. You can do this by rubbing your hands together, shaking them out or making a fist and then opening your hand wide.
  • Cool down after the exercises by stretching your hands and fingers.

Types of finger joint exercises

There are two main types of finger joint exercises: stretching exercises and strengthening exercises.

Stretching exercises

Stretching exercises help to improve range of motion in the finger joints. They are especially beneficial for people with stiff or painful joints.

Here are some examples of finger joint stretching exercises:

  • Finger bends: Place your hand flat on a table, palm down. Slowly bend your fingers towards your palm, one at a time. Hold each bend for 10-15 seconds.
  • Thumb extension: Place your hand flat on a table, palm up. Bend your thumb towards your palm. Then, gently extend your thumb as far as you can. Hold for 10-15 seconds.
  • Finger spreads: Place your hand flat on a table, palm down. Spread your fingers as wide apart as you can. Hold for 10-15 seconds.

Strengthening exercises

Strengthening exercises help to build muscle strength in the hands and fingers. They are especially beneficial for people with weak or painful joints.

Here are some examples of strengthening exercises:

  • Grip strengthener: Hold a grip strengthener in your hand and squeeze it as hard as you can. Hold for 5 seconds, then release. Repeat 10-15 times.
  • Rubber band exercises: Wrap a rubber band around the base of your fingers. Then, spread your fingers apart as wide as you can. Hold for 5 seconds, then release. Repeat 10-15 times.
  • Putty: Squeeze a piece of putty in your hand. You can mold the putty into different shapes to make the exercise more challenging.

Sample finger joint exercise routine

Here is a sample finger joint exercise routine that you can try:

Warm-up

  • Rub your hands together for 30 seconds.
  • Shake your hands out.
  • Make a fist and then open your hand wide. Repeat 10 times.

Stretching exercises

  • Finger bends: 10-15 seconds each finger
  • Thumb extension: 10-15 seconds
  • Finger spreads: 10-15 seconds

Strengthening exercises

  • Grip strengthener: 10-15 repetitions
  • Rubber band exercises: 10-15 repetitions
  • Putty: 1-2 minutes

Cool-down

  • Stretch your fingers and hands. You can do this by repeating the stretching exercises above or by doing some gentle wrist circles.

How often to do finger joint exercises

You can do finger joint exercises 2-3 times a day. If you have any pain, stop the exercises immediately.

Benefits of finger joint exercises

Finger joint exercises can provide a number of benefits, including:

  • Improved range of motion
  • Increased strength
  • Reduced pain
  • Improved flexibility
  • Reduced stiffness
  • Improved dexterity
  • Increased function

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