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Strengthen Your Hands



Not everyone think of their
Hands when it comes to a 
“Workout” this is great
For anyone that may have
Arthritis or weak hands.
You can do it 3 times a week.!

Make a Fist

Hand and finger exercises can help 
strengthen your hands and fingers, 
increase your range of motion, and give 
you pain relief. Stretch only until 
you feel tightness. 
You shouldn't feel pain. 
Start with this simple stretch:

Make a gentle fist, wrapping your 
thumb across your fingers.

Hold for 30 to 60 seconds. 
Release and spread your fingers wide.

Repeat with both hands at least four times.

Finger Stretch

Try this stretch to help with pain relief 

and to improve the range of motion in your hands:

Place your hand palm-down on a table 
or other flat surface.

Gently straighten your fingers as flat 
as you can against the surface without forcing your joints.

Hold for 30 to 60 seconds and then release.

Repeat at least four times with each hand.

Claw Stretch

This stretch helps improve the range of 
motion in your fingers.

Hold your hand out in front of you, palm facing you.

Bend your fingertips down to touch the base 
of each finger joint. 
Your hand should look a little like a claw.

Hold for 30 to 60 seconds and release. 
Repeat at least four times on each hand.

Grip Strengthener

This exercise can make it easier to open 
door knobs and hold things without dropping them.

Hold a soft ball in your palm and squeeze 
it as hard as you can.

Hold for a few seconds and release.

Repeat 10 to 15 times on each hand. 
Do this exercise two to three times a week, 
but rest your hands for 48 hours in between sessions. 
Don't do this exercise if your thumb joint is damaged.

Pinch Strengthener

This exercise helps strengthen the muscles of 
your fingers and thumb. It can help you turn keys, 
open food packages, and use the gas pump more easily.

Pinch a soft foam ball or some putty 

between the tips of your fingers and your thumb.

Hold for 30 to 60 seconds.

Repeat 10 to 15 times on both hands. 
Do this exercise two to three times a week, 
but rest your hands for 48 hours in between sessions.
 Don't do this exercise if your thumb joint is damaged. 

Finger Lift

Use this exercise to help increase the range of 
motion and flexibility in your fingers.

Place your hand flat, palm down, on a table or other surface.

Gently lift one finger at a time off of 
the table and then lower it.

You can also lift all your fingers 
and thumb at once, and then lower.

Repeat eight to 12 times on each hand.

Thumb Extension

Strengthening the muscles of your 
thumbs can help you grab and lift 
heavy things like cans and bottles.

Put your hand flat on a table. 
Wrap a rubber band around your hand 
at the base of your finger joints.

Gently move your thumb away from 
your fingers as far as you can.

Hold for 30 to 60 seconds and release.

Repeat 10 to 15 times with both hands. 
You can do this exercise two to three 
times a week, but rest your hands for 
48 hours in between sessions.

Thumb Flex

This exercise helps increase the range 
of motion in your thumbs.

Start with your hand out in front of you, palm up.

Extend your thumb away from your other 
fingers as far as you can. Then bend your thumb 

across your palm so it touches the base of your small finger.

Hold for 30 to 60 seconds.

Repeat at least four times with both thumbs.

Thumb Touch

This exercise helps increase the range of motion 
in your thumbs, which helps with activities like picking up your
toothbrush, fork and spoon, and pens when you write.

Hold your hand out in front of you, with your wrist straight.

Gently touch your thumb to each of your four 
fingertips, one at a time, making the shape of an "O."

Hold each stretch for 30 to 60 seconds. 
Repeat at least four times on each hand.

Thumb Stretches

Try these two stretches for your thumb joints:

Hold your hand out, palm facing you. 
Gently bend the tip of your thumb down 
toward the base of your index finger. Hold for 30 to 60 seconds.
Release and repeat four times.

Hold your hand out, palm facing you. 
Gently stretch your thumb across your palm 

using just your lower thumb joint. Hold for 30 to 60 seconds. 
Release and repeat four times.

An Exercise Tip

If your hands and fingers feel painful and stiff, 
try warming them up before you exercise. 
This can make it easier to move and stretch. 
Use a heating pad or soak them in warm water for 
about five to 10 minutes. Or, for a deeper warmth, 
rub some oil on your hands, put on a pair of 
rubber gloves, and then soak them in
warm water for a few minutes.

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