9 Best Exercises to Improve Hand & Finger Mobility

Hands. They’re one of the things that make us different from all the other animals. (Except monkeys and apes. And raccoons. And koalas. And maybe some frogs.) Ever seen a dolphin try to play Fortnite? It isn’t pretty.

We use our hands every day, for almost everything we do. But because these appendages are so useful, we often forget that they’re more than just tools. Like any part of the body, they need to be looked after if they are going to continue performing at their best. Neglect your hands, and you may start to suffer from pain, stiffness, and lack of mobility.

Luckily, there is a lot you can do to keep your hands in good condition no matter what the world throws at them. Try some of these exercises to keep those hands at their very best.

1. Fists

  • Hold out your hand with the palm facing upwards.
  • Slowly bend your fingers into a fist, keeping the thumb on the outside.
  • Slowly uncurl your fist and straighten your fingers.
  • Repeat ten times for each hand.

This is a great exercise to relive your hands of stiffness. Like most hand exercises, it can be done anywhere and doesn’t take long. If your hands are often in a cramped position, use this method to loosen them up.

2. Finger Lifts

  • Place the palm of your hand flat on a table or other surface.
  • Slowly lift your thumb off the table.
  • Hold this position for five seconds, then lower your thi=umb back to the table.
  • Do the same for every finger on your hand.
  • Repeat ten times for each hand.

Conditions such as rheumatism and arthritis can cause swelling and stiffness in the hands, especially around the joints. This exercise will not only increase flexibility but over time it can help to strengthen the affected joints. For an added challenge, you can do all five fingers at once.

3. Finger Opposition

  • Place your hand on a table or other flat surface.
  • Bring the tip of your index finger to the top of your thumb to form an O shape.
  • Pinch for a second, then release.
  • Do the same with every finger on your hand.
  • Repeat twice for each hand.

This deceptively simple exercise is excellent for improving dexterity and reducing stiffness in swollen joints. It’s often part of physiotherapy for stroke victims since it helps them restore their flexibility and grip. But it has the same beneficial effects for anyone who uses it regularly.

4. Fingers Spread

  • Wrap your hand with a light resistance band or use putty.
  • Spread your fingers out to the sides, pushing against the resistance of the band.
  • Bring fingers back together.
  • Repeat ten times for each hand.

This is a great way to strengthen the muscles in your hand. We don’t always think of hands as being particularly muscular, but the muscles there are doing a very important job. Performing this exercise will give you improved grip strength and increase the endurance of your hands so that they are less susceptible to injury.

5. Fingers Interlaced

  • Interlace your fingers with your palms facing outwards.
  • Stretch your arms out in front of you with elbows straight.
  • Still keeping arms straight, reach your hands up towards the ceiling.
  • Hold your position for 10-15 seconds.

This is an excellent way to stretch your fingers and forearms. But more than that, it helps to improve your circulation, too. Try getting out of your chair and doing this a few times a day to also stretch your back and help your posture. You’ll start to feel the benefits right away.

6. Thumb Extension


  • Hold your hand out flat with your wrist straight.
  • Bend your thumb in towards your palm.
  • Hold for five seconds.
  • Repeat ten times for each hand.

Without a strong thumb, the strongest hand in the world would be far less useful. This exercise will make your thumb stronger, which will significantly improve your grip. Think about it. As useful as your fingers are, the thumb may be the most useful one of all. Look after your thumbs, and your thumbs will look after you.

7. Ball Squeeze

  • Take a soft tennis ball or stress ball in your hand.
  • Squeeze for 5 seconds.
  • Repeat 15-20 times per hand.

This technique improves your grip strength by strengthening the joints of your fingers as well as your wrist. It’s super easy to do – all you need is a ball. And as well as being good for your hands, it’s a way to relieve stress.

8. Eagle Arms

  • Extend your arms out in front of you.
  • Cross the right arm over the left arm – right arm on top.
  • Bend your elbows and place your right elbow in the crook of your left elbow.
  • Move your right arm to the right and your left to the left so that your hands pass each other.
  • Press your palms together.
  • Hold for 15 seconds.

This exercise is based on a yoga position and is a fantastic way to stretch out your hands and arms and increase flexibility. If you can’t do the pose perfectly on your first attempt, just get as close as you can. Over time, your flexibility will increase, and you’ll be able to do it easily.

9. Praying Position


  • Press your palms together in front of you, fingers pointing up to the ceiling.
  • Keep your elbows pointed out to the sides.
  • Lower your hands to waist height.
  • Hold for 20 seconds.

This is a technique that can be done anywhere, either sitting or standing. It stretches your fingers and the tendons in your arms, improving flexibility and reducing stiffness. It also makes you look wise and spiritual. Which is an added bonus?.

Give Your Hands A Hand

Your hands do so much for you, from holding your hot coffee to typing out an angry comment online. Don’t neglect them. These are simple exercises that require almost no special equipment, but they make a big difference to your health. So keep your hands happy for the long term.

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