Physical Therapy exercise for hand at home

Given above in this article are some of the exercises which you can perform at home so that you can prevent any injury to your hand or wrist due to excessive strain or repetitive stress injury

Key Grip Pinch

  • With the help of our finger and thumb we hold pencil and other writing objects. Maintaining finger and thumb strength is very essential for proper functioning. One exercise which can strengthen the muscles of fingers and thumb is key grip pinch
  • Here is how to perform the key grip pinch
  • Take some rubber bands and form a ball with the help of them 
  • hold this rubber band ball between the thumb and first fingers so it  exactly look like that you are holding a key
  • Squeeze this ball between your thumb and fingers and hold this position for 3 seconds
  •  repeat this for 15 times

Towel Hand Grip

 Another way  to maintain the overall grip strength is to perform the travel hand grip exercises for performing this

  • Take a hand towel and fold it in the form of a circle just like a hot dog
  • Rest your forearm on a table and gently squeeze the towel with your hand
  • Hold this position for 5 seconds so the muscles of your hand are completely stretch in it
  • Repeat this and process for 10 to 15 seconds

Upper Extremity Nerve Glides

Three major nerves travel from your neck to your hand and wrist. These nerves require flossing to keep them gliding normally in your arms. The three nerve glides can be done few times every day to keep the nerves mobile

Median Nerve

  • Stand in anatomical position
  • Hold your arm to the side with the elbow bent
  • Your palm of the hand must be straightened
  • Your palm face towards the ceiling
  • Now bend your wrist downward stretching the front of your wrist and palm
  • Bend your ead away from your stretched arm and be sure to maintain a good posture alignment 
  • hold this for 2 seconds and repeat 10 times

Radial Nerve

  •  Stand with your arm downwards near to your hip and your palm facing towards your back
  • Relax your one shoulder and let it sink towards the ground
  • Now bend your wrist up and slowly pull your shoulder back into extension
  • Continue to hold this position and bend your neck away from your arm
  • Hold this for 2 seconds and then release slowly
  • Repeat 10 times

Ulnar Nerve

  • Stand with your arm to be stretch to be side with the palm facing the floor
  • Slowly bend your elbow and wrist so that your palm of your hand move towards the side of your face
  • You will feel a gentle stretch in your wrist, pinky and elbow
  • Hold this for 2 seconds and then release
  • repeat this position for 10 times