Our working fingers provide us with enough strength and agility to complete a variety of daily tasks—many of which we don’t even think about. This includes everything from holding or grabbing small objects to gardening, cooking, typing, gripping the car steering wheel, and even climbing. This may be very frustrating when one or several fingers hurt, become stiff and stop functioning, or are affected by an injured hand. Fortunately, there are several simple physical therapy finger exercises to get you back to doing what you enjoy most.
In this blog, we will explore seven effective finger exercises that can help promote healing, restore function, and alleviate pain after a finger injury.
1. Finger Flexion and Extension
Finger flexion and extension exercises are among the most basic but vital components of finger rehabilitation. These exercises focus on increasing the range of motion in your fingers and strengthening the muscles responsible for finger movement.
How to perform Finger Flexion:
- Begin with your hand flat on a table and palm down.
- Slowly curl your fingers into a fist, one at a time, and then extend them back out.
- Perform 10-15 reps for each finger, gradually increasing the repetitions as your fingers get stronger.
How to perform Finger Extension:
- Begin with your hand in a relaxed, open position.
- Slowly straighten each finger, one by one.
- Perform 10-15 reps for each finger, gradually increasing the repetitions as your fingers regain flexibility and strength.
2. Thumb Opposition
The thumb plays a vital role in hand function. After a finger injury, it’s common to experience difficulty with grasping and pinching. Thumb opposition exercises are designed to strengthen the thumb and improve its ability to oppose the other fingers.
How to perform Thumb Opposition:
- Hold your hand out with your fingers extended.
- Touch the tip of your thumb to the end of each finger in succession.
- Repeat this process for 2-3 sets of 10-15 repetitions. Gradually increase the repetitions as your thumb strength improves.
3. Finger Tendon Gliding
Tendon gliding exercises help improve the flexibility of your finger tendons and the surrounding tissues. These exercises can particularly benefit those recovering from conditions like trigger finger or tendon injuries.
How to perform Finger Tendon Gliding:
- Start with your fingers extended.
- Perform the following sequences:
- Make a hook fist.
- Make a straight fist.
- Make a full fist.
- Make a straight fist again.
- Finish by making a hook fist.
- Perform this sequence for 2-3 sets of 10-15 repetitions, gradually increasing the number of repetitions as you progress.
4. Grip Strengthening
Strengthening your finger and hand muscles is essential for regaining full functionality. Grip strengthening exercises help improve your ability to hold, carry, and manipulate objects without pain or discomfort.
How to perform Grip Strengthening:
- Use a soft stress ball or any soft, pliable object.
- Squeeze the ball as hard as possible and hold for 5-10 seconds.
- Release and repeat this for 2-3 sets of 10-15 repetitions.
5. Finger Stretching
Finger stretching exercises can significantly help improve finger flexibility and reduce stiffness, especially after a period of immobilization due to injury.
How to perform Finger Stretching:
- Place your hand palm flat on a table.
- Use your opposite hand to gently press down on the injured fingers, gently stretching them.
- Hold for 15-20 seconds for each finger, repeating 2-3 times for each finger.
6. Hand and Finger Tendon Gliding
This exercise helps in improving finger mobility and strengthening the tendons responsible for finger movement.
How to perform Hand and Finger Tendon Gliding:
- Start with your hand extended.
- Perform the following sequences:
- Make a straight fist.
- Bend your fingers at the middle joint.
- Bend your fingers at the end joint.
- Make a full fist.
- Repeat this sequence for 2-3 sets of 10-15 repetitions, gradually increasing the number of repetitions as your hand and finger strength improves.
7. Theraband Finger Resistance
Using a Theraband or resistance band can provide added resistance to your finger exercises, helping improve strength and flexibility.
How to perform Theraband Finger Resistance:
- Attach one end of the Theraband to a stationary object and the other to the finger you want to exercise.
- Flex and extend the finger against the resistance of the band.
- Perform 2-3 sets of 10-15 repetitions for each finger.
The Bottom Line
Physical hand therapy exercises are an important part of rehabilitation that can provide strength, stability, and function to your fingers or strengthen your fingers after an injury and get you back to doing what you love to do. These exercises play a critical role in promoting healing and restoring function in the fingers.
By diligently practicing these hand therapy exercises, individuals can regain strength, flexibility, and agility in their fingers. However, it is also vital to consult with a qualified hand therapy specialist who can tailor an exercise regimen to your specific needs, ensuring a smoother and more effective recovery process.