Do you suffer with stiff, weak or sore hands?  This common condition can make it difficult and frustrating to perform daily tasks. Stiffness can result for a number of different reasons including overuse, inactivity, past injuries, or medical conditions such as arthritis.

The good news is that there are some easy home exercises to alleviate discomfort, prevent joint stiffness, and reduce pain. Of course, if any motions create pain or you have a preexisting condition, consult your medical practitioner.

Here are some simple movements you can try. See picture below for visual guide. Don’t feel you have to do them all; pick the ones that feel best for you, and leave the others out!

1. The arrow into tabletop

Hold the hand and fingers upright in an aligned fashion like an arrow. Bend at the hand into a tabletop, keeping the fingers straight.

2. Gentle fist - bear claw - gentle fist

Gently clasp the hands into a fist position, then open and bring the fingernails to the palm into bear claw, then move back into the gentle fist.

3. Wrist circles

Gently move the hand at the wrist. The forearm should remain still. Sometimes it is helpful to clasp your forearm to stabilize it and ensure you do not move it.

4. Wrist flexion and extension

Extend the left hand out like a stop sign. The right hand reaches across to the palm of the left hand and gently pulls back towards the forearm. Repeat on the other side. Then the left hand and fingers point down to the floor, the right hand gently pulls the palm back towards the forearm. Do this on both sides.

5. Clench, unclench

Make a soft fist. Open the hand spreading the fingers as far apart as you can. Repeat.

6. Thumb fold

Keeping the hand still, bring the thumb across to the pinky side of the hand. You can also try bringing the thumb to each individual finger. First thumb to index, then thumb to middle, then to ring, and finally thumb to pinky.

Try them all. See which ones work for you. Remember, all movements should be done slowly, deliberately and in a pain-free range.

if you need help with these or other muscle or joint concerns, reach out to Brandon Stretch and Neuromuscular Therapy: 401-345-7464.