11 Exercises For Finger Joint Pain

11 Exercises For Finger Joint Pain

Finger joint pain can result from several causes like injury, arthritis, tendonitis, ganglion cyst, peripheral neuropathy, and many others. It impacts the activities of daily living. Exercises help with finger joint pain by reducing the stiffness in finger joints, improving the flexibility and strength of the fingers, which in turn helps with the overall mobility and functioning of the hand. Following exercises help with the finger joint pain-

  1. Finger lifts-Place your hand flat on the table, then gently lift each finger. Hold the lift for 2-3 seconds. Repeat this exercise about ten times for each finger.
  2. Opening and closing the fist– Start with your outstretched hand with all your fingers straight. Then, slowly bend your hand into a fist, placing your thumb on the outside of your hand. Hold for 20 seconds and release. Do not squeeze too tightly. Repeat five times.
  3. Hook fist-Start by holding your hand and fingers straight and close together. Bend the distal and middle joints of your fingers. Keep your knuckles straight. Hold the hook fist position for 5 seconds and slowly return your hand to the starting position. Repeat five times.
  4. Fingers spreading-Place your hand on the table with your palm facing down and fingers together. Now spread your fingers apart, hold for 2 seconds and bring them together. Repeat ten times.
  5. Thumb to finger pinches-With your thumb, touch the tips of each finger one by one, starting from the index finger to the little finger. Hold each pinch grip for 2-3 seconds.
  6. Thumb Stretch -This stretch is done by moving your thumb in and out of the palm. Start with your thumb pointing outward, away from your palm. Then move your thumb across your palm to try to touch the base of your little finger. Hold for 5 seconds and repeat five times.
  7. Finger Bends– Bend your finger to touch the fat pads at the base of the finger, hold for 2-3 seconds and relax. Start with the index finger and go all the way to the little finger. Do five repetitions with each finger. You can also bend all the fingers together.
  8. Making an “O” with the fingers and thumb– Hold for 5 -10 seconds and release. Repeat five times.
  9. Making a “C” with the fingers and thumb- Gently curve your fingers into a C shape, as if your hand is wrapped around a can or bottle. Hold for 5 seconds and release. Repeat five times.
  10. Grip Strength exercise with ball- Hold a softball in your hand and squeeze it tightly for 10 seconds, and release. Repeat ten times.
  11. Rubber band stretching– Wrap a rubber band around two adjacent fingers just below the fingernail and try to pull the fingers apart. This exercise will work up the interossei muscles of the hand. Repeat ten times on each finger pair.


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