Hand Stretches

Exercises > Flexibility > Hand Stretches

The following hand stretches are designed to restore movement to the hand and fingers and improve flexibility of muscles of the hand. If you are injured, you should discuss the suitability of these hand stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.

Hand Stretches – Basic Exercises

Hand Open and Close 

Curl your fingers and thumb making a tight fist then straighten your fingers as far as possible pain-free (figure 1). Repeat 10 - 20 times.

Figure 1 – Hand Open and Close (right hand)

Finger Adduction to Abduction 

Begin with your fingers together as demonstrated (figure 2). Spread your fingers apart as far as possible pain-free then return to the starting position. Repeat 10 - 20 times.

Figure 2 – Finger Adduction to Abduction (right hand)

Thumb Opposition 

Move your thumb to each finger tip beginning with your index finger and finishing with your little finger as demonstrated (figure 3). If your thumb can not reach your finger tips, move as close as possible pain-free. Repeat 10 times to each finger.

Figure 3 – Thumb Opposition (right hand)

Thumb Extension to Flexion 

Move your thumb away from your fingers and across your palm as demonstrated (figure 4). Repeat 10 - 20 times as far as possible pain-free.

Figure 4 – Thumb Extension to Flexion (right hand)

Thumb Adduction to Abduction 

Begin with your thumb touching your index finger. Move your thumb away from your fingers as demonstrated as far as possible pain-free then return to the starting position (figure 5). Repeat 10 - 20 times.

Figure 5 – Thumb Adduction to Abduction (right hand)

Hand Stretches – Advanced Exercises

Finger Flexion with overpressure 

Bend your finger using your other hand to take the movement a little further until you feel a mild to moderate stretch pain-free (figure 6). Repeat 10 times on each finger.

Figure 6 – Finger Flexion with overpressure (left index finger)

Finger Extension with overpressure 

Bend your finger backwards using your other hand to take the movement a little further until you feel a mild to moderate stretch pain-free (figure 7). Repeat 10 times on each finger.

Figure 7 – Finger Extension with overpressure (left index finger)

Wrist and Finger Extensor Stretch 

Keeping your elbow straight, curl your wrist and fingers up using your other hand until you feel a mild to moderate stretch pain-free (figure 8). Hold for 15 seconds and repeat 4 times.

Figure 8 – Wrist and Finger Extensor Stretch (right side)

Wrist and Finger Flexor Stretch 

Keeping your elbow straight, take your wrist and fingers backwards using your other hand until you feel a mild to moderate stretch pain-free (figure 9). Hold for 15 seconds and repeat 4 times.

Figure 9 – Wrist and Finger Flexor Stretch (right side)

Hand Stretches – Less Common Exercises

EPL Stretch 

Begin with your elbow straight, fingers curled up around thumb (figure 10). Gently bend your wrist towards the little finger side until you feel a mild to moderate stretch pain-free. Hold 5 seconds and repeat 10 times.

Figure 10 – EPL stretch (right side)

Wrist Extensor Stretch Bilateral 

Begin with your elbows straight, wrists and fingers curled up and positioned on a firm surface as demonstrated (figure 11). Gently apply some pressure through your wrists so they bend until you feel a mild to moderate stretch pain-free. Hold 5 seconds and repeat 10 times.

Figure 11 – Wrist Extensor Stretch Bilateral

Wrist Flexor Stretch Bilateral 

Begin with your elbow straight, wrist and fingers bent backwards and positioned on a firm surface as demonstrated (figure 12). Gently apply some pressure through your wrists until you feel a mild to moderate stretch pain-free. Hold 5 seconds and repeat 10 times.

Figure 12 – Wrist Flexor Stretch Bilateral

Find a Physio for Hand Stretches

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Other Exercises

• View Hand Strengthening Exercises

Physiotherapy Products for Hand Exercises

• Resistance Band (For Strengthening Exercises)

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