How to use this sheet. Do the exercises slowly. Stop before the pain builds; mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week. For a finger that catches or clicks: cut down hard, repeated gripping and tools that press into the palm, and never force a locked finger straight. For finger joint arthritis: warm water before the exercises can ease stiffness; use both hands and wider handles to spare the joints. For a cord or lump in the palm: these exercises keep the hand moving, but they cannot straighten a bent finger or stop it bending further. Put your hand flat on a table now and then, and come and see us if the palm and fingers no longer lie flat.
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Tendon glides
Start with the fingers and thumb straight. Then move slowly through the positions in the order shown in the picture: table-top (bend only at the big knuckles, fingers kept straight); straight fist (bend at the big knuckles and the middle joints so the fingertips touch the base of the palm, end joints straight); hook fist (keep the big knuckles straight and bend the two end joints so the fingertips touch the top of the palm); full fist. Hold each position for a few seconds, then open the hand fully again. Do not force a finger through a catch.
10 times
3 times a day
Should feel: The tendon glidingShould not feel: Forcing a locked finger
Composite fist
Make a full fist slowly, then open fully.
10 times
3 times a day
Should feel: Full movementShould not feel: Catching that hurts
Palm-up finger stretch
Rest the forearm on the table, palm up. With the other hand, gently press the fingers back towards straight, only to a mild stretch. Do not force a bent finger straight.
Hold 15 seconds
5 times
2 times a day
Should feel: A stretch in the palmShould not feel: Sharp pain
Finger to thumb touches
Touch each fingertip to the thumb in turn.
10 rounds
2 times a day
Should feel: Smooth controlShould not feel: Locking
Finger blocking
Hold the finger just below the middle joint with the other hand and bend only the middle joint, then straighten it. Then hold just below the fingertip joint and bend only the fingertip, then straighten it. Do each finger that is stiff or catches.
10 times each joint
3 times a day
Should feel: Each joint bending on its ownShould not feel: A painful catch or locking
Grip squeeze (for finger joint arthritis)
Squeeze a soft ball gently, hold for a moment, then let go slowly. Use a soft ball and do not squeeze hard. Leave this one out if a finger catches or locks.
10 times
Daily
Should feel: The hand workingShould not feel: Pain in the finger joints, or a catch
Finger spreading
Rest the hand flat on the table, palm down. Spread the fingers apart as wide as is comfortable, hold, then bring them together.
10 times
Daily
Should feel: The small muscles of the hand workingShould not feel: Pain in the finger joints
Stop and telephone us if
The pain is getting worse, not better, after two weeks
You get new numbness, tingling or weakness
The joint swells up or locks
You feel unwell or feverish
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