5-Minute Finger Mobility Routine for Stiff Hands — No Equipment Needed

If you're short on time but you're feeling stiffness in your fingers and your hands then try this daily routine to loosen up those stiff achy finger joints you can do these in the morning in the middle of the day or at the end of the day if you're sore from overuse hi guys I'm Michelle from virtual hand care and in this article join me for a five minute finger in hand exercise routine for both hands this routine includes a little active movement a little passive stretching and a strengthening exercise all in five minutes we are going to do one minute of each exercise no equipment is required and best of all you can do these exercises on both hands okay let's get

DYNAMIC SPIDER FINGERS

started with exercise number one this one is called Dynamic spider fingers so you're placing your fingers together and you're just warming up by slightly stretching and moving those fingers at the same time ready let's start so go ahead and place those fingers together and lightly start stretching and moving those fingers getting a little bit of blood flow to the fingers into those muscles in the hand you can go as fast or as slow as you need to depending on how stiff those fingers feel do make sure that you're not over over stretching especially in the beginning so if you need to just go kind of nice and slow with this there's nothing wrong with that we're going to do every exercise for about a minute just a couple more seconds to go you shouldn't hurt at all they should feel good like you're lightly stretching things out good and relax okay exercise number two

HOOK FIST HOOK

is called a hook to fist back to hook all right start with that hook fist hook fist hook fist you're going to just do this movement full hook as much as you can to a full fist as slow as you need to or as fast as you want whatever is comfortable for you can do the exercise up like this or you can come down and rest down on a table or on your lap whatever feels right for you right now if you can't go into that full hit hook or full fist that's okay just do what you can and you don't need to really grip tight or you know hook very tight really just nice and lightly good and relax that okay this next

HOOK STRETCH ON TABLE

exercise you can do this on a table or on your lap you could maybe put a towel down if um the table feels a little uncomfortable for you but what you're going to do is you're going to place your hand flat you're going to go into a hook and do just a light push down into that table so that's going to stretch some of the little muscles that are in the hand and you'll hold that for a second or two and then you'll go ahead and go back into a flat hand ready all right flat hand go into a hook lightly push down against those fingers just to what you can do and then back flat and hook lightly push down and flat and hook and flat hook flat hook notice I'm also doing the thumb you don't have to do the thumb if you don't want to and flat hook and you'd also don't have to push down too hard either you can definitely modify this exercise to make it a little more comfortable for you then one more and relax good job okay this next exercise we're going to do a little bit

ISOMETRIC HOOK STRENGTHENING

of strengthening so you're going to go ahead and go into a hook Fist and then you're going to go ahead and bring those hooks together and you're going to try to pull apart but you're applying some resistance to those fingertips you're going to hold a second or two and then you'll go ahead and switch and Alternate which hand is on top applying a little bit of resistance trying to pull away from those fingers so we're getting a little strength here ready let's start so hook pull apart with as much or as Little Resistance and relax go ahead and pull apart just a few seconds and again flip and again you can go as slow or as fast as you need to so there's definitely ways to modify all these exercises you can go slow nice and controlled or you can pick up the speed and go a little bit faster you can lighten up the resistance or you can apply quite a bit of resistance there's definitely ways to modify this routine to fit you good and one more in there and relax good job okay we're on our last exercise

FINGER SPREADS TO WEB SPACE STRETCH

exercise number five this is finger spreads into clasped fingers and so we're getting a little bit of an active movement but then we're also kind of ending in a nice little stretch and massage into the web spaces of the fingers and so you'll just hold this clasp for just a couple of seconds and then we'll go back out into the finger spreads ready okay so spread those fingers out nice web spaces open those fingers spread them together then clasp those fingers together really get into the web spaces and then just kind of rest down in here relax those fingers for a second or two and then open back up spread go ahead go back together clasp those fingers relax those fingers kind of dig into those web spaces nice nice and lightly stretch those out and then back open spread those fingers again clasp those fingers lightly stretching you can do this down on a table if you wanted to also if that's more comfortable for you resting the hands down staying here for a couple more seconds open those fingers up nice and open spread them giving some great space between them come back one more time clasping and relaxing here and making sure those fingers and everything is just nice and relaxed good job you just completed a quick five minute exercise routine hopefully your fingers are feeling nice and loose and free from that stiffness if you've found these exercises helpful do please give this article a like and don't forget to hit that Pin button below and you might also want to save this article so you can replay it and try these exercises at least one time a day to continue to work towards your goal of getting rid of that finger stiffness now if you are looking for more exercises on how to improve your finger mobility and your hamstring then check out more of my articles here thanks for reading.