Exercises for Tightness in the Hands

Hand stretches can loosen and restore movement to your fingers and hands. If you perform hand stretches regularly, they can improve the flexibility of your hands. For musicians, their livelihood often depends on the pliability of their hands. Overstretching can lead to tears in soft tissue, so perform stretches with gentle and controlled motion. If you feel pain while stretching, you can lower the number of reps or shorten the time you hold the stretch.

  1. Basic Stretches

    • Extend your arms out in front of you, bending your right hand back at about a 90-degree angle with your fingers pointing up. Place the palm of your left hand across the fingers of your right hand and gently press the fingers back. You should feel a stretch along your palm and the bottom of your right wrist. Hold the stretch for 10 to 15 seconds. Perform three reps and switch sides. Perform a similar exercise only bend your right hand so your fingers are pointing down. Cover your right knuckles with your left hand and gently push your right hand toward you. Another basic exercise is to open and close your hands. Curl your hand into a fist and then unravel your fingers and straighten them. Perform 10 to 20 reps.

    Fingers

    • You can stretch your fingers in multiple ways, which include abduction and adduction, or moving your fingers together and apart. For example, spread your fingers as far apart as possible. Repeat the stretch 10 to 20 times. Take hold of each finger and give it a gentle tug backward. Using the opposite motion, hold your hands in front of you and curl your thumb and fingers in toward the first knuckle. Your hands should form the shape of a cat’s claws. Hold the stretch for a few seconds before releasing.

    Thumb Region

    • Envision yourself as a pianist or flute player preparing for a concert and perform a thumb opposition exercise to loosen your hand and fingers. Press your thumb and each finger together, respectively, as if each finger is pressing a separate key on a keyboard. Repeat the exercise 10 times from your index finger to your pinky. Open your hand up and gently tug your thumb back, feeling the muscles across your palm stretch. Then place your thumb inside your palm. Slowly pull your hand toward the pinky side with your thumb as the lead. You’ll feel a stretch in the muscles running along the thumb side of your hand.

    Warm-Up Exercises

    • Similar to musicians, dentists do hand stretches before performing dental procedures that require intricate hand movements. Use a warm-up exercise used in the dental profession to make your hands pliable and loose. For example, imagine a clock face placed over your hand. Begin by holding your fingers at 12 o’clock. Move your fingers so they point to three o’clock, forming a right angle at your knuckles. Press your fingers to your palm so they point to six o’clock. Then squeeze your hand into a fist. Repeat the exercise with your other hand.