Introduction

These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your hand, finger or wrist.

These video shows the whole movement so don't worry if you can't do it all.

How many and how often

Start by doing 5 repetitions of each exercise, 3 times a day. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable.

When to stop

Stop these exercises if they make your symptoms worse, or cause new pain.

Help and support

If your wrist, hand or finger problem hasn’t improved within 6 weeks of following this advice, it’s a good idea to talk to a healthcare professional about your symptoms.

Clenched wrist bend

You should do this exercise while sitting or standing.

Bending your wrist forward and back is one repetition.

Instruction Key movement
With the side of your hand rested on a table, and your hand loosely clenched, bend your wrist and fingers towards you
Hold for 2 seconds then bend them back to where you started

Side to side wrist bend

You should do this exercise while sitting or standing.

Bending your wrist from left to right is one repetition.

Instruction Key movement
With your palm rested on a table, and your fingers and wrist straight, bend your wrist to the left as far as is comfortable
Hold for 2 seconds then bend your wrist back to center
Bend your wrist to the right as far as is comfortable
Hold for 2 seconds then bend your wrist back to center

Hand turn

You should do this exercise while sitting or standing.

Turning your palm up and down is one repetition.

Instruction Key movement
With your palm rested on a table, and your fingers and wrist straight, turn your palm up as far as is comfortable
Hold for 2 seconds then turn your palm back to center

Hand clench

You should do this exercise while sitting or standing.

Clenching and unclenching your hand is one repetition.

Instruction Key movement
With the side of your hand rested on a table, and your fingers and wrist straight, clench your hand into a loose fist
Hold for 2 seconds then unclench and straighten your fingers

Finger curl

You should do this exercise while sitting or standing, and may find it easier if you support your elbow on a table.

Uncurling and curling your fingers is one repetition.

Instruction Key movement
With your palm facing you, and your hand loosely clenched, slowly uncurl your fingers until they are fully extended
Hold for 2 seconds then curl them back into a loose fist

Finger and thumb touch

You should do this exercise while sitting or standing, and may find it easier if you support your elbow on a table.

One set back and forth is one repetition.

Instruction Key movement
With your palm facing you, and your hand relaxed and open, touch your thumb to each finger in turn
After touching your pinkie, reverse the order