10 effective hand therapy exercises for strength & flexibility

If you've recently had hand surgery or struggle with arthritis, your provider may recommend hand therapy. Focusing on everything from your shoulder down, certified hand therapists (CHTs) use several techniques to help improve your dexterity, strength and mobility. Performance Rehab provides specialized hand rehabilitation services for patients experiencing functional limitations, pain and other issues. In this article, we'll discuss 10 hand therapy exercises that may be applied to your treatment program.

5 hand therapy exercises for strength

Cooking, writing, playing the piano, swinging a baseball bat — we use our hands for just about everything, and a strong extremity is necessary to do these things well. The stronger you are, the easier it can be to perform controlled, coordinated movements. Here are a few exercises your CHT may recommend:

1. Ball squeezes

Ball squeezes are designed to help your hand and forearm muscles get stronger, which promotes better grip strength. Simply take a stress ball (or any softer ball) and squeeze it using your fingers and thumb. Do this as hard as you comfortably can for about 10 seconds, and then release your grip. Repeat 10 to 15 times.

2. Towel squeezes

Another one for grip strength, this exercise is designed to help develop your hand and finger muscles. All you need is a small towel that's been rolled up like a snake. Place it on the table in front of you, and with your palm facing down, grab the towel and squeeze. It should feel like you're wringing it out. Hold this squeeze for about 10 seconds, and then release. Repeat as directed by your CHT.

3. Wrist flexion and extension exercises

This exercise promotes stronger wrists and forearms. Take a light hand weight and grip it comfortably in your hand. Keeping your outstretched arm level, slowly bend your wrist down and then up. Repeat this motion as directed by your CHT; then switch hands.

4. Clothespin pinches

Clothespins are great for resistance training during hand therapy thanks to the spring inside. Using your thumb and forefinger, simply squeeze the clothespin a few times. Then, repeat this exercise with your thumb and middle finger, ring finger and pinkie. Repeat as directed by your CHT.

5. Thumb extensions with resistance

Did you know you can use a rubber band to help develop your hand strength? Start by wrapping the rubber band around the middle of your hand, enclosing your thumb. Next, place your hand palm-side down on a flat surface. Gently move your thumb away from your hand and out to the side as far as possible. Hold this position for 30 seconds, and then move it back. Repeat as instructed.

5 hand therapy exercises for flexibility

Physical therapy exercises can also help increase the flexibility in your fingers and wrist. They're designed to help lengthen your muscles and tendons, which promotes better range of motion and motor skills. Here are a few therapeutic hand stretches your CHT may recommend:

1. Wrist-bend stretches

This gentle stretch may help restore the flexibility in your wrist and forearm. Sit at a table with your arm resting on the surface and your hand off the edge. Slowly bend your wrist downward off the edge toward the floor, and then return it to a neutral position. Next, bend your wrist upward toward the ceiling, and then return back to neutral. Hold each position for about five or six seconds, and repeat as directed. 

2. Claw stretches

This move helps restore the range of motion in your fingers and improve overall dexterity. Take your open hand and bend your fingertips down into a claw shape. Be sure to engage only the upper joints, keeping your knuckles straight. Hold the claw for about 10 to 12 seconds; then release. Repeat as directed by your CHT.

3. Finger and thumb tendon glides

Tendon glides can help build better finger and thumb range of motion. Hold your hand up like you're going to high-five a pal. Next, do these moves, returning back to the starting position between each one:

• Bend your fingers down at your knuckles, like a tabletop.

• Bend your fingers at their top two joints toward their base in a hook fist.

• Bend your fingers at their middle and base joints and try to touch your palm.

• Make a fist, keeping your thumb out to the side.

• Curl your thumb into your palm; then extend it back out as far as possible.

4. Finger lifts

Finger lifts are exercises that help increase your hand's overall flexibility and range of motion. Simply place your hand on a flat surface, palm-side down. Gently lift one finger at a time off the surface, and then your thumb. As you lift each digit, try to bend it upward as far as possible. Repeat this exercise as directed by your CHT.

5. Thumb touches

This therapeutic hand exercise helps increase the range of motion in your thumbs. Start with your hand in a high-five position. Gently touch your thumb to each of your four fingertips in succession, making an "O" shape each time. Hold each move for about 30 seconds. Repeat this exercise as instructed.

Book a hand therapy consultation at Performance Rehab

If you're experiencing hand pain or are recovering from an injury, the CHTs at Performance Rehab can help. Serving patients in the Kansas City metro area, our caring, knowledgeable team will assess your condition and develop a treatment plan centered on your recovery goals. We treat a variety of conditions, including:

• Carpal tunnel syndrome

• Trigger finger

• Arthritis

• Congenital defects

• Sports/work-related injuries

• And more

From injury prevention to elite-level performance, we tailor every treatment to your unique needs. Request an appointment or contact us to join the thousands who trust Performance Rehab to help them perform at their best.