Wrist and hand pain can be caused by injury affecting any of the structures in the wrist and hand, including the bones, muscles, joints, tendons, blood vessels, or connective tissues.
There are many causes for wrist and hand pain. Stretching and strengthening exercises to improve flexibility in the joints and strength of the muscles are the focus of exercise goal.
For some wrist pain relief exercises, please check on this link:
For your hand pain, you can do these hand exercises:
1. Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. Stretch only until you feel tightness. You shouldn't feel pain. Start with this simple stretch:
- Make a gentle fist, wrapping your thumb across your fingers.
- Hold for 30 to 60 seconds. Release and spread your fingers wide.
- Repeat with both hands at least four times.
2. Finger Stretch:
Try this stretch to help with pain relief and to improve the range of motion in your hands:
- Place your hand palm-down on a table or other flat surface.
- Gently straighten your fingers as flat as you can against the surface without forcing your joints.
- Hold for 30 to 60 seconds and then release.
- Repeat at least four times with each hand
3. Claw Stretch
This stretch helps improve the range of motion in your fingers.
- Hold your hand out in front of you, palm facing you.
- Bend your fingertips down to touch the base of each finger joint. Your hand should look a little like a claw.
- Hold for 30 to 60 seconds and release. Repeat at least four times on each hand.
4. Grip Strengthener
This exercise can make it easier to open door knobs and hold things without dropping them.
- Hold a soft ball in your palm and squeeze it as hard as you can.
- Hold for a few seconds and release.
- Repeat 10 to 15 times on each hand. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don't do this exercise if your thumb joint is damaged.
5. Pinch Strengthener
This exercise helps strengthen the muscles of your fingers and thumb. It can help you turn keys, open food packages, and use the gas pump more easily.
- Pinch a soft foam ball or some putty between the tips of your fingers and your thumb.
- Hold for 30 to 60 seconds.
- Repeat 10 to 15 times on both hands. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don't do this exercise if your thumb joint is damaged.
6. Finger Lift
Use this exercise to help increase the range of motion and flexibility in your fingers.
- Place your hand flat, palm down, on a table or other surface.
- Gently lift one finger at a time off of the table and then lower it.
- You can also lift all your fingers and thumb at once, and then lower.
- Repeat eight to 12 times on each hand.