Swollen fingers can be a symptom of a variety of underlying conditions, such as arthritis, carpal tunnel syndrome, lupus, or even a side effect of medication. When you have swollen fingers, they may feel stiff and painful. In some cases, the swelling can also affect your grip strength, making it difficult to hold objects. However, regular exercise can help to reduce the swelling, improve flexibility, and restore normal function.
1. Finger Bends
Bend your fingers towards your palm, while keeping your fingertips in contact with the palm as much as possible. Hold the bent position for 5–10 seconds then straighten the fingers again. Repeat this exercise 5–10 times.
2. Finger Lifts
Place your hand on a flat surface with your palm facing down. Lift each finger one at a time, holding it in the air for a few seconds before lowering it back down. Repeat this exercise 5–10 times for each finger.
3. Fist Clenches
Make a fist with your hand and hold it for 5–10 seconds before releasing. Repeat this exercise 5-10 times.
4. Finger Stretches
Place your hand flat on a table or surface. Using your other hand, gently pull your fingers back toward your wrist, stretching them as far as possible. Hold for 5 seconds then release. Repeat 5-10 times.
5. Thumb Touches
Touch the tip of your thumb to the tip of each finger on the same hand, one at a time. Repeat this exercise 5–10 times for each finger.
6. Finger Pulley
You will need a rubber band for this exercise. Place the rubber band around all your fingers and thumb. Open and close your hand using only your fingers while keeping your wrist stationary. Repeat as many times as you can without causing any pain.
7. Hand Squeezes
You will need a stress ball or soft object for this exercise. Hold the stress ball in your palm and squeeze it as hard as you can, then release. Repeat this exercise 5-10 times.
8. Circular Wrist Movements
Rotate your wrist clockwise, then anti-clockwise, making large circular movements. Repeat this exercise 5-10 times in both directions.
9. Resisted Finger Extension
You will need a small towel for this exercise. Place the towel flat on the surface and put your hand on top of it. Using your fingers, try to pull the towel towards you without moving your hand.
10. Wrist Flexor Stretch
Hold your arm straight out in front of you with your palm facing down. Use your other hand to gently push your fingers down towards the ground, stretching the wrist flexors on the bottom of your wrist. Hold for 30 seconds and repeat 3-5 times.
FAQs:
1. What causes swollen fingers?
Swollen fingers can be caused by a variety of underlying conditions, such as arthritis, carpal tunnel syndrome, lupus, or even a side effect of medication.
2. Can exercise help to reduce swollen fingers?
Yes, regular exercise can help to reduce the swelling, improve flexibility, and restore normal function.
3. What types of exercises can I do for swollen fingers?
There are several exercises that can help reduce swelling in your fingers, including finger bends, finger lifts, fist clenches, finger stretches, thumb touches, finger pulley, hand squeezes, circular wrist movements, resisted finger extension, and wrist flexor stretches.
4. How often should I perform finger exercises?
Performing finger exercises 2-3 times per day is usually sufficient. However, it is important to listen to your body and stop exercising if you experience any pain or discomfort.
5. Can swollen fingers be a sign of a more serious condition?
Yes, swollen fingers can sometimes be a sign of a more serious underlying condition. It is always a good idea to see a doctor if the swelling persists or is accompanied by other symptoms.
Conclusion:
If you suffer from swollen fingers, incorporating regular exercises into your routine can help reduce the swelling and restore normal function. By performing these simple exercises, you can improve flexibility, increase range of motion, and reduce pain and discomfort.
