Due to injuries, infections, advanced age, and various other reasons, the knuckles may be stiff and short in the range of muscle movement. The advantage of the finger-closing exercise lies in the movement of all the joints, together with the auxiliary muscles of the palm, in a way that helps reduce the pain and make the area more flexible.
How to do the exercise:
Hold your palm straight with your fingers slightly apart.
Move your thumb slightly forward and begin to make an O shape by touching the thumb to each finger. Keep the remaining fingers straight.
Hold for 30-60 seconds.
The exercise can be repeated up to 4 times for each hand.
6. Wrist stretch
When performing exercises to strengthen the hand, it is important not to forget the wrist. This area, especially for those who spend most of their day in front of a computer, tends to ache because of the massive pressure placed on it and mouse usage. The following exercise provides a simple and wonderful way to reduce the risk of muscle and tendon inflammation, relieve local pain and improve joint flexibility.
How to do the exercise:
Straighten the arm forward and keep it at a 90-degree angle with the shoulder.
Now bend the wrist with the other hand until you get a sense of stretching that should also be felt in the area of the forearm, and hold for about 10 seconds.
The wrist flex should be done in both directions.
The exercise can be repeated up to 4 times for each hand, with a rest of 10-20 seconds between each time.
7. Finger resistance with a Rubberband
In addition to exercises meant for grip strengthening, it is also necessary to work on opening the fingers of the hand. All you have to do is wear a rubber band, preferably one that is thick to avoid snapping. By regularly performing this exercise, you can reduce knuckle pain and improve your finger’s range of motion.
How to do the exercise:
Close your palm with the tips of each finger touching each other, and wrap them in a rubber band near the top knuckle.
Open your fingers slightly to hold the rubber in a loose position as the starting position for the exercise.
Now, open the fingers of your hand being careful not to completely straighten them.
Stay in this position for approximately 10 seconds and close your fingers back up for 5 seconds.
The exercise can be repeated up to 6 times for each hand.
8. Rubberband thumb workout
You can feel the results of the exercise when lifting heavy objects, especially since in this action the thumb is required to provide great support to the other fingers in order to achieve a strong and long grip.
How to do the exercise:
Straighten your fingers and pin them together.
Wrap the center of your hand with a rubber band so that it applies pressure to the base of your thumb.
Place your hand on a flat surface and begin moving your thumb away from your other fingers until you create an angle of about 70 degrees.
Wait for 30-60 seconds and return to the starting position.
The exercise can be repeated between 5-10 times for each hand, with a rest of about half a minute between each time.
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