How to Stretch Your Hands

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1Performing Finger, Hand, and Wrist Stretches

2Exercising Arthritic Hands

3Improving Hand Mobility

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Hand stretches are a great way to maintain or improve your hand dexterity. If you suffer from arthritis or a repetitive injury, there are stretches that will help you manage the pain and discomfort. There are also stretches that can help improve your hand mobility while relieving some of the pain caused by arthritis and other chronic conditions.

Steps

Method 1

Method 1 of 3:

Performing Finger, Hand, and Wrist Stretches

1. 
   1
   Bend back individual fingers. Starting with your right hand, extend your arm out in front of you with your palm facing forward and your fingers pointing straight up. With your left hand, reach out and gently pull back on each finger, starting with your index finger, followed by the middle, ring, and pinky fingers.

   • Hold the stretch in each finger for a few breaths.
   • Repeat the stretch with the fingers on your left hand.
2. 
   2
   Perform one-arm wrist stretches. Reach your right arm straight out in front of you with your palm facing forward and your fingers pointed straight up. With your left hand, gently pull back on all four fingers, bending your hand backward.

   • Hold the position for about 20 seconds and then repeat with the left hand.
   • You can also do this stretch with your fingers pointing down while applying pressure to the tops of your fingers to stretch the muscles in the top of your hand and forearm.
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3. 
   3
   Do praying position. While you are sitting or standing, place the palms of your hands together with your fingers straight. Keep your elbows bent and lower your hands to about your waist or rest them on a desk or table in front of you.

   • Hold the position for 20 seconds and breathe deeply.
4. 
   4
   Interlace your fingers. Interlace your fingers with your palms facing outward. Then stretch your arms straight out in front of you and gently bend your interwoven fingers. Then reach your arms straight up above your head, keeping your arms aligned with your back.

   • Hold each stretch for about 15 to 20 seconds and repeat multiple times.
5. 
   5
   Bend your thumb towards your wrist. Extend your right arm out in front of you. Then, grab your thumb with your left hand and gently pull your thumb towards your wrist.

   • Hold the position for about 20 seconds and then repeat with the other hand.
   • Be careful not to squeeze too hard and hurt your hand.
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Method 2

Method 2 of 3:

Exercising Arthritic Hands

1. 
   1
   Bend your thumb across your palm. Start with your hand at your side in a neutral and relaxed position. Then slowly bend your thumb across your palm and touch the base of your pinky finger. Return the thumb to the starting position and repeat this exercise multiple times with each hand.

   • You can also slowly glide the thumb across the bases of your fingers until you reach the base of the pinky.
2. 
   2
   Curl your fingers. With your arms out in front of you, hold your hands and fingers extended straight and close together like you are giving a handshake. Keep your knuckles straight and slowly curl your fingertips to your palm. Straighten your fingers and repeat the motion multiple times on each hand.
3. 
   3
   Make a fist. Place your forearm, wrist, and hand on a table with your hand and fingers straight out and together like you are giving a handshake. Without squeezing, slowly curl your fingers into your hand to make a fist and wrap your thumb around the outside of the fingers. Open your hand and straighten your fingers. Repeat the exercise multiple times for each hand.
4. 
   4
   Touch your fingertips to your thumb. Begin with your hand and fingers straight and close together like you are giving a handshake. Then, slowly touch each finger to your thumb and make an O shape. Start with your index and then follow with your middle, ring, and pinky finger. Repeat the exercise on each hand multiple times.
5. 
   5
   Spread your fingers one at a time. Rest your hand palm down on a flat surface. Move your thumb away from your fingers. Then move your fingers one at a time towards your thumb, beginning with the index finger and followed by the middle, ring, and pinky fingers. Repeat the exercise for each hand multiple times.
6. 
   6
   Lift each finger one at a time. Place your hands on a tabletop or even on your lap. Then, lift each finger one at a time. As you do this try to keep the rest of your fingers firmly planted on the surface of the table or your lap. Do this a few times with each finger on each hand.
7. 
   7
   Do finger curls with an elastic band. You can also build strength in your fingers by using a light resistance band to do finger curls. Place one end of the band under your foot and loop the other end of the band around your fingers near your fingertips. Then, curl your fingers in towards your body. Do several repetitions with each hand.

   • Make sure that the band does not provide too much resistance or you may strain your fingers.
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Method 3

Method 3 of 3:

Improving Hand Mobility

1. 
   1
   Flex your wrist. Place your forearm on a table with your palm facing down and your hand hanging off the edge of the table. With a rolled-up towel under your wrist, gently move your hand up. Return to starting position and repeat the motion.

   • You can also do this exercise with your arm turned over and your palm facing upwards.
   • You could also hold a dumbbell in your hand for more resistance.
2. 
   2
   Rotate your forearms. Stand or sit with your arms at your sides. Bend your elbows to 90 degrees and place your hands out straight with your palms facing down. Rotate your forearms with your palms facing up and then down. Repeat this movement multiple times.
3. 
   3
   Wave your hand. Place your forearm on a table and rest your wrist on a rolled up towel. Extend your hand out straight with your palm facing inward. With your arm resting on the table, move your hand up and down as if you are waving. Repeat the exercise multiple times and with the other arm.
4. 
   4
   Move your hands through multiple motions. Start with fingers extended straight out and then move your fingers in towards your palm while keeping them as straight as possible. Return to a straight hand and then close your hand into a fist with your thumb curled around your fingers. Straighten your fingers and gently make a straight fist with your knuckles bent but your fingers uncurled. Repeat the series of movements multiple times with each hand.
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Expert Q&A

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• Question

  How should I stretch my hands before playing tennis?

  

  Peter Fryer
  Sports Coach

  Peter Fryer is a tennis writer and coach based in Derry Northern Ireland. He completed his professional teaching tennis qualification shortly after finishing university and has been teaching tennis for over 13 years. Peter began Love Tennis Blog in 2010 and contributes to the BBC and national media outlets.

  

  Peter Fryer

  Sports Coach

  Expert Answer

  Put a tennis ball on a flat surface within arms reach and roll the ball around your hand to stretch your palm, fingers, and thumb. Alternatively, imagine you are going to push open a door in front of you. With your other hand, pull back on your fingers to get a good stretch across your whole hand.

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