Here we will discuss simple at-home exercise that promotes healing from pain and
boosts the range of motions of your forearm muscle, wrist, and finger joints.
So, let’s jump into the topic. Start with Simple stretching for warm-up.
Make a Fist
- Make a gentle fist by wrapping your thumb through
- Then hold this hand posture for a minimum of 30
seconds, maximum of 1 minute
- Then gradually release and stretch your fingers as
much as you can
- Do it with both hands for a minimum of four times
Grip strengthening exercise
We often lose our grip strength after a hand injury. This exercise is
specifically designed for regaining your holding capacity.
- Take a softball, hold it into your palm and
squeeze it with your full potential
- Hold it for a few seconds and then release
- Repeat this squeezing step 10-15 times with
4.You need to
perform this exercise two to three times a week, but don’t forget to rest your
hands for a minimum of 48 hours in between two sets of exercise. If you
experience pain, then stop it.
This exercise is specially designed for strengthening finger muscle and thumb
after injury. Here is how you’ll start
- Take a small putty or foam ball, and pinch them in
between the tips of your thumb and fingers.
- Hold it for a minimum of 30 seconds, maximum of 1
- Repeat this pinching 10-15 times for each hand.
For rehabilitation, you need to do these two to three times a week rest your
hands a minimum of 48 hours in between two sessions. If you want to increase
pinching ability, do this regularly.
- We do not recommend this exercise if your thumb
joint gets injured.
This exercise is particularly developed to enhance the range of motion and
flexibility of your fingers
- Place your hand flat on a table or smooth surface
at palm down posture
- Then gradually lift one finger at a time from the
table, then lower it gently
- If you have less time, then lift all your fingers
at an instance and then thumb at another instance
- Repeat this hand exercise eight to twelve times on