Trigger Finger Exercises You Can Do At Home
We have previously discussed about trigger finger and already know that activities which require forceful or overuse of the fingers and thumb can predispose you to getting trigger finger. This can make simple tasks and daily activities difficult.
Certain finger exercises can help to alleviate pain, inflammation and regain finger range of motion.
Here are some simple exercises you can carry out yourself to enable you regain physical function faster:
1. Finger Extensor Stretch
- Keep your hand flat on a flat solid surface.
- Hold the affected finger with the index finger of the other hand.
- Gently and slowly, pull the affected finger upward, keeping your finger as straight as possible and your palm flat.
- Pull it as far as you can without pain.
- Hold it for 5 seconds and then release.
- Do this for the other 4 fingers. Wrist and hand exercises can reduce the chance of shortened or stiff muscles.
2. Tendon Gliding
- Fan out (stretch) your fingers as much as you can. Stretch your palm a little. This is the starting position.
- Bend all your fingers except your thumb and touch the bottom of your palm.
- Extend your fingers slowly, one section at a time, to return to the straight starting position.
- Again, bend all your fingers except your thumb and touch the middle of your palm.
- Bring your fingers back to the starting position.
- Touch all your fingertips with the tip of your thumb.
- Again, spread your fingers out and stretch them as much as you can.
- Finally, touch the base of each finger with your thumb.
3. Finger Spread
- Place the back of your hand flat on a table so your palm is up.
- Make a fist and open it. Stretch your fingers open as much as you can. Keep your hand flat on the table.
4. Object pickup
- You would need coins, bottle caps, pencils, and/or other small objects on a table for this exercise.
- Pick up each object carefully, one by one, and place them on the other side of the table. Grasp each object with 2 fingers.
- Pick up each object again and return it to the starting position.
5. Towel grasp
- Place a small towel on a table.
- Place your hand on the table so that your affected hand is on top of the towel.
- Form a fist slowly and squeeze the towel.
- Squeeze the towel for 3 seconds. Keep your shoulder down to isolate the work in your hand.
- Open your fist slowly and fan out your fingers, stretching them as much as you can.
6. ‘O’ Exercise
- Touch the fingertip of the affected finger with the tip of your thumb to form an ‘O.’
- Hold it for 3 seconds and then fan out your fingers as straight as you can.
- Repeat with all the affected fingers.
- Try to keep your wrist still throughout the exercise to isolate your fingers.
7. Finger Stretches using an elastic band
- Pinch your fingers and thumbs together.
- Put an elastic band around your fingers, just below your knuckles. This is the starting position.
- Stretch your fingers away from the band slowly as far as you can without pain.
- Return to the starting position with control.
8. Palm Presses
- You would need a small softball for this exercise.
- Place the ball in your palm with your fingers fanned out.
- You may support your hand by placing it on a table.
- Bring your fingers closer and grasp the ball.
- Squeeze and hold for 3 seconds.
- Release the hold and fan out your fingers as straight as you can, without moving your wrist.
Effective Physiotherapy and Fitness Clinic will be of help in treatment of pains in your fingers
Call or visit the clinic at No 2, D (Ajumgobia) Close, Adjacent to Con Oil Filling Station, Kado Estate, Abuja FCT.
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