Hand Stretches

Written by Tele Demetrious, Physiotherapist, BPhysio(Hons)
Reviewed by Brett Harrop, APA Sports Physiotherapist, BPhysio(Hons), MPhysio(Sports Physio) Updated:

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 exercises 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 you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 – 20 times provided the exercise is pain free.

Hand Stretches - Open to Close

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 you can go without pain and provided you feel no more than a mild to moderate stretch, then return to the starting position. Repeat 10 – 20 times provided the exercise is pain free.

Hand Stretches- Finger Abduction Adduction

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 far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 times to each finger provided the exercise is pain free.

Hand Exercise Thumb Opposition

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 you can go without pain and provided you feel no more than a mild to moderate stretch.

Hand Exercise - Thumb Flexion Extension

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.

Hand Exercise - Thumb adduction abduction

Figure 5 – Thumb Adduction to Abduction (right hand)

Advanced Exercises

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Less Common Exercises

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