Start-exercises hand
Pain in the hand or wrist can come from several places. Some people have osteoarthritis in one or more of the many joints in the hand, others have pain due to irritation in tendons or joint capsules. Nerves in the wrist can also be affected and cause pain in the hand. Regardless of what initially causes the pain, it can be reduced by doing the simple exercises you see here daily for a couple of weeks. Sometimes sharp pains or other symptoms can prevent you from doing the exercises. Then your GP can suggest additional treatment such as medication or orthoses (external support for fingers or wrists).
Training program hand
The program takes approx. 5 minutes. You can do the exercises 2-3 times every day. Do the exercises 8 times each, preferably spending 4-5 seconds on each repetition. Feel free to repeat the entire program one more round.
Exercise 1, Fingers to Thumb Opposition
How: Stand or sit on a chair. Support your forearm with your other hand. Bring your thumb and forefinger together to form an O. Do the same with the other fingers.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 2, Finger Spread
How: Sit with both your forearm and palm supported on a table. Hold your fingers together. Then spread your fingers, before bringing them together again.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 3, Squeezing ball
How: Hold a stress ball or another soft ball in your hand. With the palm facing up towards the ceiling, squeeze the ball with all fingers simultaneously. Release and repeat in a steady rhythm.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 4, Forearm 1
How: Stretch one arm out in front of your chest with your palm face up. With your other hand bend the fingers backward so that the palm is turned forward. When you feel the forearm stretching, hold the position for 30 seconds. Change arm.
Duration: 30 seconds on each arm.
How many times: 2 on each arm.
How often: 2-3 times a day.
Exercise 5, Forearm 2
How: Stretch one arm out in front of your chest, with your palm face down. With the other hand bend your fingers inward so that your palm is turned facing the body. When you feel your upper forearm stretching, hold the position for 30 seconds. Change arm.
Duration: 30 seconds on each arm.
How many times: 2 on each arm.
How often: 2-3 times a day.