Hand and wrist physiotherapy exercises

Strengthening — Hand and wrist

Ball Squeeze in HandBall Squeeze in Hand, 3 sets, 12 repetitions Controlled walking with thumb-index grip strengtheningControlled walking with thumb-index grip strengthening, 3 sets, 20 steps Eccentric strengthening of wrist extensors with FlexBarEccentric strengthening of wrist extensors with FlexBar, 3 sets, 10 repetitions, slow and controlled movement Eccentric thumb abduction against resistanceEccentric thumb abduction against resistance, 3 sets, 10 repetitions, controlled return Eccentric thumb extension against resistanceEccentric thumb extension against resistance, 3 sets, 10 repetitions, controlled movement Eccentric Ulnar Deviation of the Wrist with DumbbellEccentric ulnar deviation of the wrist with dumbbell, 3 sets, 10 repetitions, slow and controlled return Eccentric Ulnar Deviation of the Wrist with FlexbarEccentric ulnar deviation of the wrist with Flexbar, 3 sets, 10 repetitions, slow and controlled return Eccentric wrist extension with manual resistanceEccentric wrist extension with manual resistance, 3 sets, 10 repetitions, controlled movement Farmer's walk with manual resistanceFarmer's walk with manual resistance, 3 sets, 20 meters, right hand then left hand Finger and Wrist Extension with Electro-stimulationFinger and wrist extension with electro-stimulation, 3 sets, 10 repetitions, light manual resistance Finger Extension Against ResistanceFinger extension against resistance, 3 sets, 12 repetitions, using opposite hand as resistance Forearm Pronation-Supination with DumbbellForearm pronation-supination with dumbbell, elbow bent at 90°, 3 sets, 12 repetitions Grip squeezing with handHand grip squeezing, 3 sets, 12 repetitions, controlled release Grip strengthening with ball in pronation and supinationGrip strengthening with ball, 3 sets, 12 repetitions, pronation and supination Grip strengthening with electrostimulationGrip strengthening with electrostimulation, 3 sets, 10 repetitions, light resistance with the opposite hand Grip strengthening with FlexBarGrip strengthening with FlexBar, 3 sets, 12 repetitions, slow and controlled movement Grip strengthening with light dumbbellGrip strengthening with dumbbell, 3 sets, 10 repetitions, light weight (0.5 to 2 kg) Grip strengthening with soft ballGrip strengthening with soft ball, 3 sets, 12 repetitions Grip strengthening with tennis ballGrip strengthening with tennis ball, 3 sets, 12 repetitions Kettlebell Grip StrengtheningKettlebell grip, 3 sets, 10 repetitions, slow closure and controlled release Metacarpophalangeal joint extension with elasticMetacarpophalangeal joint extension with elastic, 3 sets, 12 repetitions Radial wrist deviation with dumbbellRadial wrist deviation with dumbbell, 3 sets, 10 repetitions, slow eccentric return Radial wrist deviation with stickRadial wrist deviation with stick, 3 sets, 10 repetitions, slow eccentric return Shoulder Flexion with Wrist Extension StrengtheningStrengthening shoulder flexors with wrist extension, 3 sets, 10 repetitions, with light dumbbells. Shoulder Flexor Strengthening with Wrist StabilizationShoulder flexor strengthening with wrist stabilization, 3 sets, 10 repetitions, with light dumbbell Thumb Abduction Against ResistanceThumb abduction against resistance, 3 sets, 10 repetitions, 2-second pause at maximum abduction Thumb Adduction Against ResistanceThumb adduction against resistance, 3 sets, 10 repetitions, resistance with the index of the other hand Thumb Extension Against ResistanceThumb extension against resistance, 3 sets, 12 repetitions, resistance with opposite hand Ulnar deviation of the wrist with FlexbarUlnar deviation of the wrist with Flexbar, 3 sets, 10 repetitions, slow eccentric return Ulnar deviation wrist strengthening with light dumbbellUlnar deviation wrist strengthening, 3 sets, 12 repetitions, with light dumbbell Walking grip strengthening with a soft ballWalking grip strengthening with a soft ball, 3 sets, 10 repetitions Wrist and Hand Curl and Uncurl with WeightsWrist and hand curl and uncurl with weights, 3 sets, 10 repetitions Wrist Circumduction with DumbbellWrist circumduction with dumbbell, 3 sets, 10 repetitions in each direction Wrist Extension Against Manual ResistanceWrist extension against manual resistance, 3 sets, 12 repetitions, slow and controlled movement Wrist Extension with DumbbellWrist extension with dumbbell, 3 sets, 12 repetitions, arm supported on table Wrist Extension with FlexBarWrist extension with FlexBar, 3 sets, 12 repetitions, slow return in flexion Wrist Extension with Manual ResistanceWrist extension with manual resistance, forearm extended, 3 sets, 12 repetitions Wrist Extension with Manual Resistance, Forearm FlexedWrist extension with manual resistance, forearm flexed, 3 sets, 12 repetitions Wrist Extension with Resistance BandWrist extension with resistance band, 3 sets, 12 repetitions, slow return to flexion Wrist Radial Deviation with Light DumbbellWrist Radial Deviation with Light Dumbbell, 3 sets, 12 repetitions

Mobility — Hand and wrist

Active Flexion of the Proximal Interphalangeal (PIP) Joint of the FingerActive flexion of the finger's PIP joint, 3 sets, 10 repetitions per finger Active Supination and Pronation Mobilization of the WristActive wrist supination/pronation mobilization, 3 sets, 10 repetitions, controlled full range of motion Active Thumb FlexionActive thumb flexion, 3 sets, 10 repetitions Active Wrist Mobilization in Flexion/ExtensionActive wrist mobilization in flexion/extension, 3 sets, 12 repetitions, controlled return Alternating Finger Extension on Flat HandAlternating finger extension on flat hand, 3 sets, 12 repetitions Alternating Finger Lift with Wrist ControlAlternating finger lifts, 3 sets, 10 repetitions per finger, hand positioned, wrist control Alternating Flexion and Extension Mobilization of the Wrist and Fingers with ResistanceAlternating wrist and finger flexion/extension against resistance, 3 sets, 12 repetitions Alternating Thumb-to-Finger OppositionAlternating thumb-to-finger opposition, 2 sets, 10 repetitions per finger Alternating Thumb-to-Finger Opposition, Hand FlatAlternating thumb-to-finger opposition, hand flat, 2 sets, 10 repetitions per finger Finger Curling and UncurlingFinger curling and uncurling, 3 sets, 10 repetitions Finger Tendon GlidingFinger tendon gliding, 3 sets, 10 repetitions, slow and controlled movement Flexion of the Metacarpophalangeal JointsFlexion of the metacarpophalangeal joints, 3 sets, 10 repetitions per hand Gradual Finger FlexionGradual finger flexion, 3 sets, 8 repetitions, start with hand open Light Resistance Finger AbductionLight resistance finger abduction, 3 sets, 10 repetitions Maintaining the Server Position on an Unstable SurfaceMaintaining the server position on an unstable surface, 3 sets, hold 20 seconds per hand Median Nerve GlidingMedian Nerve Gliding, 3 sets, 8 repetitions per arm Opposition thumb-indexOpposition thumb-index, 3 sets, 10 repetitions per hand Passive Flexion of the Distal Interphalangeal Joint (DIP)Passive flexion of the distal interphalangeal joint (DIP), 3 sets, 10 repetitions per finger Passive mobilization of the proximal interphalangeal joint (PIP)Passive mobilization of the proximal interphalangeal joint (PIP), 3 sets, 10 repetitions per finger Radius Traction for Wrist MobilityRadius traction, 3 sets, 10 repetitions, controlled movement, assistance from opposite hand Totten and Hunter Median Nerve MobilizationTotten and Hunter median nerve mobilization, 3 sets, 10 repetitions, slow and controlled movement. Transverse Glide of the Median NerveTransverse glide of the median nerve, 3 sets, 10 repetitions, slow and controlled movement Ulnar and radial inclination mobilization of the wristUlnar and radial wrist inclination mobilization, 3 sets, 10 repetitions, slow and controlled return Wrist Extension Mobilization with TractionWrist Extension Mobilization with Traction, 3 sets, 10 repetitions, slow return to flexion Wrist Flexion-Extension Mobilization Against ResistanceWrist flexion-extension mobilization against resistance, 3 sets, 12 repetitions Wrist Global Mobilization with StickWrist global mobilization with stick, 3 sets, 10 repetitions in each direction

Motor control — Hand and wrist

Isometric Stabilization of the Shoulder, Elbow, and WristIsometric stabilization of shoulder, elbow, and wrist, 3 sets, hold 10 seconds, rest 20 seconds Light Resistance Thumb-Index Pinch ExerciseLight resistance thumb-index pinch exercise, 3 sets, 10 repetitions Thumb Opposition with ResistanceThumb opposition with resistance, 3 sets, 10 repetitions

Stretching — Hand and wrist

Active finger extension with opposite hand assistanceActive finger extension with opposite hand assistance, 3 sets, 10 repetitions Alternating Finger ExtensionAlternating finger extension, 3 sets, 10 repetitions, slow and controlled movement Finger Stretch in Claw PostureFinger stretch in claw posture, 3 sets, 10 repetitions, slow and controlled movement Global finger flexion with bandageGlobal finger flexion with bandage, 3 sets, 10 repetitions Metacarpophalangeal (MCP) Joint Extension StretchMCP extension stretch, 3 sets, 10 repetitions, 5-second hold Metacarpophalangeal (MCP) joint extension with body weightMCP extension with body weight, 3 sets, 10 repetitions, 5-second hold Segmented Finger Flexion with BandageSegmented IPP/IPD flexion with bandage, 3 sets, 10 repetitions per hand Stretching of Finger and Wrist FlexorsStretching of finger and wrist flexors, 3 sets, hold for 20 seconds Stretching of the First Extensor Compartment of the WristStretching of the first extensor compartment, 3 sets, hold 30 seconds, rest 15 seconds Stretching of Wrist and Fingers 4 and 5 FlexorsStretching of wrist and fingers 4 and 5 flexors, 3 sets, hold for 20 seconds Stretching of Wrist and Fingers Flexors 2 and 3Stretching of wrist and fingers 2 and 3 flexors, 3 sets, hold for 20 seconds Wrist Flexor StretchWrist flexor stretch, 3 sets, hold 20 seconds per hand

Balance — Hand and wrist

Segmented Finger FlexionSegmented Finger Flexion, 3 sets, 8 repetitions per hand

Self-massage — Hand and wrist

Self-massage of the anterior forearmSelf-massage of the anterior forearm, 2 minutes, gentle small circles and glides Self-massage of the hand and wrist scarSelf-massage of hand/wrist scar, 2 minutes, gentle circles and glides Self-massage of the palm of the handSelf-massage of the palm, 2 minutes per hand, circular pressures from the center towards the fingers Self-massage of the palm scarSelf-massage palm scar, 2 minutes, small circles and gentle glides Self-massage of the scar with tapeSelf-massage of the scar with tape, 2 sets, 1 minute each, circular and longitudinal movements Self-massage of the thenar eminence and first extensor compartmentSelf-massage of thenar eminence and first extensor compartment, 2 minutes, gentle circles and glides

Common conditions — Hand and wrist

• Carpal tunnel syndrome

Exercises for other body areas

• Shoulder
• Knee
• Back
• Neck
• Hip
• Ankle and foot
• Core and abs
• Elbow
• Jaw

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.