Finger Fan Stretch

The human hand is remarkable. When it works well, it can easily grip a tennis racket, squeeze a tube of toothpaste, pluck lint off a sweater and shake another hand. When the muscles and joints of the hand are fatigued or stiff, those simple actions can be challenging and painful. Hand exercises such as the finger fan stretch help maintain or improve hand and finger function and ward off injury.

  1. The Exercise

    • To begin the finger fan stretch, extend your wrist and relax your hand and fingers. Gently close the hand into a loose fist with your thumb resting on the outside. After holding the fist for several seconds, gradually fan your fingers outward, lengthening the fingers fully and creating as much space as possible between them. Hold the fanned-out position for five to 10 seconds and then curl your fingers back into a fist. Repeat on each hand five to 10 times per session.

    Benefits

    • The fan stretch is easy, takes little time to perform and offers awesome benefits. Athletes, musicians and others who use their hands for gripping can use the stretch to release tension from the hand and fingers. Office workers will find relief from cramping, soreness and stiffness associated with typing and holding a mouse. Dancers will appreciate the increase in blood flow throughout the hand, which leads to a more delicate-looking and expressive hand. Individuals who are affected by arthritis, carpal tunnel syndrome and other conditions that affect the hand might find the fan stretch reduces discomfort, increases range of motion and improves hand and finger functionality.

    Tips

    • If your hands are particularly stiff or painful, try warming them under a heating pad or in a bowl of warm water for several minutes before you stretch. The heat will help loosen tight muscles and joints, making the hands more pliable and responsive to stretching. For best results, take frequent breaks throughout the day to fan your fingers. If you're at work, set your computer alarm to go off every 15 to 30 minutes as a reminder to stop and stretch. Develop a short routine that combines the fan exercise with other basic stretches for the wrists, neck, shoulders and lower back.

    Reminders and Concerns

    • When you close your fingers before fanning them, avoid squeezing too hard. Keep the fist relatively loose and relaxed. As you fan your fingers outward, you should feel a light, pleasant stretching sensation in your palm, in the back of your hand and along your fingers. The exercise should not be painful. If you experience pain when you stretch the hand or if you suspect you might have a condition that requires medical treatment, visit your doctor for an evaluation.