Exercises for your hands & fingers

A few weeks ago my thumb punished me severely for overusing it yet refusing to give it the minimum exercise it requires to function at its best for a long time. Many of our joints dislike repetitive movements and our fingers are no exception. If for instance you keep typing on your phone all day, then remember you may be at risk of developing certain painful conditions of the hand and fingers.

This is an opportunity to emphasize that exercise varies from individual to individual. An unconscious person for instance may require a physiotherapist to take some joints through the appropriate range of movements. That may be all that is required in such a situation, whereas a professional athlete may require hours of vigorous exercise daily. The average Joes only need moderate physical activity about 150 minutes a week.

You may even be an exercise addict but if you are anything like me, you may have neglected your fingers and hands except for the occasional wrist stretch. Well after going through extreme pain, I have researched for exercises that may benefit our hands and fingers and I am willing to share these with you.

1. Warm Up

a. It is always a great idea to get body parts moving in preparation for more vigorous or strenuous exercises. Make a fist and release quickly up to a count of twenty on each hand. Now flap your hands slowly for another count of twenty.

b. If you have pain in your fingers or hands as in those with arthritis or hand injury, it may be a good idea to immerse your hands in warm water for five to fifteen minutes depending on the severity of your condition. The water should just be comfortable and not hot.

2. Making Fists

a. This differs from the warm up option because you maintain the fist for a count of thirty to sixty depending what is comfortable. Then release the fist and spread out the fingers. Repeat at least three more times per session.

3. Stretching out your fingers

a. You may also place your hand, with the palm facing downwards on a surface. Push your fingers into the surface without bending or lifting the fingers and then count up to ten and release. Repeat at least ten times.

4. Finger lifts

a. Place your hand flat on a table with your fingers spread out. Lift each finger separately and then lower it. You may repeat this at least ten times per finger. On days that you really need to hurry, you may lift all the fingers at once and then lower them. Repeat about ten times.

5. Thumb extension

a. If you want strong thumb muscles to help you lift small but heavy objects then this is the right exercise for you.

b. Get a fairly thick rubber band. Slip it around your fingers to cover the base of each finger. Rest your hand flat on a table and then extend your thumb away from the other fingers. Keep thumb in this extended position for a count of thirty to sixty and then release. You may repeat the whole process at least ten more times per session.

6. Thumb flex

a. Hold your hands in-front of you and extend your thumb as far away from the other fingers as possible, then stretch your thumb across to touch the base of your smallest finger.

b. Maintain the above position for a count of thirty to sixty and return to starting position. Repeat at least three more times.

7. Thumb touch

a. Straighten your hands at your wrist then use the tip of your thumbs to touch the tips of the other fingers (on the same hand) one at a time. Hold each “touch” for a count of thirty to sixty.

b. This exercise helps to increase the range of movement of the thumb and is very useful in holding a pen to write or even using cutlery.

We all need to continue with our regular exercises but we have to be mindful of areas that we often neglect. Take care of your hands and fingers, feet and toes, neck and facial muscles for a more enjoyable life.

AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

Dr. Kojo Cobba Essel

Moms’ Health Club

(dressel@healthclubsgh.com)

*Dr Essel is a medical doctor and is ISSA certified in exercise therapy and fitness nutrition.

Thought for the week – If you do not know your Blood Pressure, Blood Sugar and Blood Cholesterol, NOW is the right time to check.

Reference:

1. Your Osteoarthritis Treatment Options – www.webmd.com