Hand exercises are often recommended by physicians as therapy for carpal tunnel syndrome, tendinitis, arthritis or physical injury to the hands. Incidences of hand injuries have risen with the increase in use of computer keyboards, text messaging on cell phones and increased sports activities like tennis and handball. Repetitious movement can easily create carpal tunnel syndrome. Musicians, especially pianists, drummers and guitarists, often suffer from bouts of tendonitis for which hand therapies are recommended, depending on the severity of pain. Gymnasts also have a higher incidence of wrist injuries as a result of performing various exercises, such as aerial gymnastic floor exercises that rely upon full weight on hands and wrists or, use of gymnastic equipment like the pummel horse or uneven parallel bars where hand grip is key to performance.

Simple Hand Exercises

Hand exercises are relatively uncomplicated and simple to perform. Hands are always in use and need to relax sufficiently before exercises are begun. Stretch the fingers wide apart and hold until the sensation of weightlessness occurs, usually not more than 3-5 seconds. Then, for a pre-exercise warm-up, flex fingers inward to form a fist and release. Do this without pressure for 1-2 minutes. Next, make a fist with both hands and slowly move wrists in a circular motion 3-5 times. This warm-up makes hand exercises simpler because fluid movement precedes more strenuous hand exercises.

Suggestions for Hand Exercises

Fit the hand around a tennis ball comfortably. Squeeze the tennis ball with a firm grip. Repeat 8-10 times before changing the tennis ball to the other hand. Another hand exercise with equipment is a small, round sand bag or bean bag. Repeat the exercise as with the tennis ball.

Exercises Without Equipment

There are several other exercises that can be easily performed while sitting at a desk or table. Simply place both hands against the table’s edge and push away for 5 seconds. Repeat 3-5 times or until muscular tension is felt. Another hand exercise that is especially beneficial is borrowed from Polynesian dance. Hold both arms out in front of the body with palms facing downward. Curl the fingers in and out 8 times. Or, press palms of both hands “prayer style”, to create gentle pressure as one hand pushes against the other.