If your hand feels weak due to injury, surgery, or lack of use, specific exercises can help improve its strength and function. This guide provides easy-to-follow exercises you can do at home to make your hand stronger.
1. Consult a Professional
Before starting any exercise routine, it's important to talk to a physiotherapist. They can assess your condition and provide personalized advice.
2. Gather Simple Tools
You might need:
A soft ball (like a stress ball)
Therapy putty or soft clay
A rubber band
Coins or small objects
Step 1: Warm-Up
Hand Massage: Gently rub your hand and fingers to increase blood flow.
Finger Wiggles: Spread your fingers wide and wiggle them for about a minute.
Step 2: Range of Motion
Finger Bends: Hold your hand out, palm up. Slowly bend your fingers to make a fist, then straighten them. Repeat 10 times.
Thumb Touches: Touch your thumb to each fingertip, one at a time. Do this 5 times for each finger.
Step 3: Strengthening
Ball Squeeze: Hold a soft ball and squeeze it for 5 seconds, then release. Do this 10–15 times.
Rubber Band Stretch: Place a rubber band around your fingers and try to spread them apart. Do this 10–15 times.
Step 4: Coordination
Coin Pickup: Place some coins on a table. Use your thumb and each finger to pick them up one by one.
Button Practice: Use a piece of cloth with buttons or your shirt. Practice buttoning and unbuttoning 10 times.
Step 5: Cool Down
Wrist Stretch: Extend your arm with the palm facing down. Use your other hand to gently pull back your fingers, stretching your wrist. Hold for 15–30 seconds. Repeat on the other hand.
Do these exercises 2–3 times a day.
Be gentle; don't force any movement.
If you feel pain, stop and talk to your physiotherapist.
Stay consistent for the best results.
Get personal physiotherapy at home in Patna. We’ll help you regain strength and confidence step by step.