Hand Exercises

The following are examples of exercises and stretches that Varsity Orthopedics may recommend for patients related to a hand / wrist injury.

Grip/Pinch Strengthener

Hold a soft ball in your palm and slowly squeeze it tight or pinch the ball between the tips of your fingers and thumb. Hold for a few seconds and release. Repeat 10 to 20 times. Do not do this exercise if you have joint damage.

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Grip sTrengthener

Hold a grip strenghtener in your palm and slowly squeeze it tight. Hold for a few seconds and release. Repeat 10 to 20 times. Do not do this exercise if you have joint damage.

Thumb Flex

This exercise helps increase the range of motion in your thumbs. Start with your hand in front of you with the palm up. Extend your thumb away from your other fingers as far as you can. Then bend your thumb across your palm until it touches the base of your little finger.


Make a Fist

Hand exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. Start by making a gentle fist with your thumb across your fingers. Hold for 30 to 60 seconds and then spread your fingers wide. Repeat 5 times.

Web exercise

Have a friend or family member hold the web securely, make a fist and punch the center of the web with your palm toward floor.

Web exercise for finger flexion and thumb adduction

While your friend or family member holds the web securely, spread fingers apart and insert them in web. Gently pull fingers and thumb together. Repeat.

Note: Exercises shown are general and not specific to all injuries. These exercises should only be used under the guidance of a physical therapist. For complete and optimal rehabilitation, a physical therapy evaluation by a licensed physical therapist is recommended.