Physical therapist helping elderly woman with hand pain

12 Simple Exercises to Heal Your Injured Hand

Categories: Pain Management


Hand injuries impose a unique challenge. In addition to the associated pain, hand injuries can be extremely inconvenient. At Central Orthopedics, our Westbury hand surgeons are uniquely qualified to perform restorative surgeries that will help you to resume your normal lifestyle. There are simple steps that you can take to expedite your recovery in a painless manner. Based on your individual injury, performing one or more of these hand exercises is imperative for a quick recovery.

Hand Exercises

For patients with specific hand conditions, speaking to one of our Westbury hand surgeons or physical therapists to determine the ideal physical therapy routine is essential. Whether you are a student athlete, an office worker with carpal tunnel syndrome, or have recently been diagnosed with arthritis, one of these exercises may be instrumental in your recovery. The exercises listed below are some of the most frequently recommended exercise. These are also great exercises for those generally looking to improve the mobility of their hands.

Doctor with patient examining hand

 
 

  1. Making a Fist- It’s as simple as it sounds. Start with your hand in a stretched position, then make a fist.
  2. Finger Stretch- Starting with your hand in a normal position on a flat surface, slowly straighten your fingers. Hold this straightened position for about a minute, then switch hands.
  3. Finger Lift- To improve your flexibility, place your hand flat on the table, then gently lift each individual finger. Repeat this exercise about 8-12 times for each hand.
  4. Thumb Touch- With your hand in an upright position, stretch each of your fingers to touch your thumb.
  5. Claw Stretch- With your palm facing out, move your fingers into a claw-like position for 30-60 seconds.
  6. Grip Strengthening- Squeeze a grip-strengthening ball as tightly as possible 10-15 times with each hand.
  7. Pinch Strengthening- Pinch a soft foam ball between the tip of one of your fingers and your thumb. Do this for about one minute, repeating it for about 10-15 times.
  8. Wrist Extension- Elevate your wrist by placing it on a folded towel or similarly sized object with your hand hanging over the edge. Move your hand fully up and down, first with your palm facing down, then with your palm facing up.
  9. Wrist Movement- Like the above exercise, place your wrist/forearm on a folded up towel, this time with your hand sideways and your thumb pointing up. Then, wave your hand up and down through the full range of motion.
  10. Wrist Rotating- While standing or sitting with your elbows bent at a 90 degree angle, rotate your arms by placing your palms up, then down, and so forth.
  11. Thumb Extension- Move your thumb from its normal position to the center of the palm and back.
  12. Tendon Gliding- This exercise focuses on putting your hand into different positions, then returning it to a flat position. First, make a hook fist, then a full fist, then a straight fist.

Speak to a Westbury Hand Surgeon Today

With the guidance of one of our Westbury hand surgeons, you can navigate the healing process of your hand injury with relative ease. Our dedicated staff can help you to overcome these challenges, and move toward a sustained recovery. Contact us for more information about how we can advance your recovery.