Hand and Finger Exercises to Decrease Stiffness: Real Time Routine for BOTH Hands

Introduction

This tutorial provides a comprehensive guide to hand and finger exercises designed to decrease stiffness. These exercises are suitable for anyone looking to improve hand dexterity and strength without the need for any equipment. You will follow along with each exercise for both hands, ensuring a balanced routine that promotes flexibility and comfort.

Step 1: Right Hand and Finger Exercises

Start with exercises for your right hand, performing each for 10 repetitions.

DIP Blocking

• Position your right hand with fingers extended.
• Use your opposite hand to gently block the distal interphalangeal (DIP) joint.
• Bend the finger at the PIP joint while keeping the DIP joint blocked.

Thumb IP Blocking

• Extend your thumb straight out.
• Use your opposite hand to block the interphalangeal (IP) joint.
• Flex the thumb at the MP joint while keeping the IP joint blocked.

PIP Blocking

• Extend your fingers.
• Block the proximal interphalangeal (PIP) joint with your opposite hand.
• Bend your fingers at the DIP joint while keeping the PIP joint blocked.

MP Blocking

• With fingers extended, block the metacarpophalangeal (MP) joint.
• Flex your fingers at the PIP joint while keeping the MP joint blocked.

Tendon Glides

• Start with your fingers straight.
• Gradually curl them into a hook position.
• Then, form a fist, and return to the starting position.

Thumb Tip to Tip 'O's

• Touch the tip of your thumb to the tip of each finger, forming an 'O' shape.
• Repeat for each finger.

Finger Spreads

• Place your hand flat on a surface.
• Spread your fingers apart as wide as possible, then relax.

Finger Flexion 'C' Stretch

• Shape your hand into a 'C' by curling your fingers.
• Hold the position to stretch the fingers.

Thumb Flexion Stretch

• Extend your arm in front of you.
• Bend your thumb back gently to stretch.

Step 2: Left Hand and Finger Exercises

Repeat the same exercises for your left hand, ensuring each is performed for 10 repetitions.

DIP Blocking

• Follow the same steps as outlined for the right hand.

Thumb IP Blocking

• Perform the same blocking technique for the left thumb.

PIP Blocking

• Repeat the blocking exercise for the proximal interphalangeal joint.

MP Blocking

• Continue with the metacarpophalangeal joint blocking for the left hand.

Tendon Glides

• Execute the tendon glides similarly to how you did for the right hand.

Thumb Tip to Tip 'O's

• Touch the tip of your left thumb to each finger, forming 'O's.

Finger Spreads

• Spread the fingers of your left hand as wide as possible.

Finger Flexion 'C' Stretch

• Curl your left hand into a 'C' shape.

Thumb Flexion Stretch

• Bend your left thumb back gently for a stretch.

Conclusion

Incorporating these hand and finger exercises into your daily routine can significantly decrease stiffness and improve flexibility. Remember to perform each exercise gently and consistently, and listen to your body to avoid strain. For further improvement, consider exploring additional resources or programs focused on hand mobility and strength. Your hands will feel more agile, enhancing your overall comfort and dexterity.