Exercises are one of the most beneficial forms of physical therapy. Stretching can provide comfort and relaxation. As we age, our ability to properly stretch declines and that can lead to tenuous pains in the hands. This may be resolved quickly by certain hand exercises. According to both the Mayo Clinic and WebMD, some key and effective hand exercises helps seniors with aches, cramps, and stiffness in the hands. Here are some different exercise techniques to try:
- Making a fist strengthens hands and fingers, increases range and motion and helping to relieve pain
Directions: Make a gentle fist, open and close fist, repeating for thirty seconds. Do this three times.
- Finger Stretching helps with relief and improves range of motion
Directions: Place your hand palm-down on a table or a flat surface. Gently straighten your fingers as flat as possible against the surface without forcing your joints, hold for 30 to 60 seconds and then release. Repeat at least four times with each hand.
- Claw Stretch helps improve range of motion in your fingers
Directions: hold your hand out in front of you, palm towards you.
Bend your fingertips down to touch the base of each finger joint (it should appear like a claw), hold for thirty seconds and then release.
- Finger Lift exercise should be used to help increase the range of motion and flexibility in your fingers
Directions: Place hand flat, palm faced down on a flat surface, then gently lift one finger at a time off the table then lower it. You can lift all your fingers and thumb at once, and repeat for three times.
- Thumb touch: this exercise helps increase the range of motion in your thumbs which helps with activities such as picking up objects
Directions: Hold your hand out in front of you, with your wrist straight, then gently touch your thumb to each of your four fingertips, one at a time, making the shape of an “O”, and hold for 30 seconds.
As stated in this article by Harvard Health Publishing, doing these hand exercises will immensely help with chronic hand pains and discomfort. These mobility exercises are important and are not limited to just these few things. Other alternatives are using stress balls, or working with clay or even Play-Doh to help relieve tension. These exercises will help promote mental and physical health for those experiencing pain in the hands.
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By Edwin Rios Munoz
Senior Care Advising Intern at WellPath Partners
Consumer Affairs Student at California State University, Long Beach
