November 21, 2024

5 Exercises To Improve Hand Mobility

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This material has been sourced from an article published in a Harvard Medical School journal

1. Wrist extension and flexion

• Place your forearm on a table on a rolled-up towel for padding with your hand hanging off the edge of the table, palm down. 

• Move the hand upward until you feel a gentle stretch

• Return to the starting position.

• Repeat the same motions with the elbow bent at your side, palm facing up.

2. Wrist supination/pronation

• Stand or sit with your arm at your side with the elbow bent to 90 degrees, palm facing down.

• Rotate your forearm, so that your palm faces up and then down.

3. Wrist ulnar/radial deviation

• Support your forearm on a table on a rolled-up towel for padding or on your knee, thumb upward.

• Move the wrist up and down through its full range of motion.

4. Thumb flexion/extension

• Begin with your thumb positioned outward.

• Move the thumb across the palm and back to the starting position.

5. Hand/finger tendon glide

• Start with the fingers extended straight out.

• Make a hook fist; return to a straight hand.

• Make a full fist; return to a straight hand.

• Make a straight fist; return to a straight hand.