Wellness Wednesday…Fit Fingers & Healthy Hands

Do you suffitness_by_finger_weight_lossfer from high blood pressure, rheumatoid arthritis, trigger finger, or other conditions of the hands or wrists? If so, performing exercises and stretches for your hands and wrists may help. Researchers have found that strengthening the muscles in your hands can lower blood pressure, especially systolic pressure (or the top number). In addition, tailored hand exercise programs have been shown to improve the function of rheumatoid hands. And, those worried about developing carpal tunnel syndrome may benefit from strengthening the wrist flexors and extensors.

Spinach on  white

Over the past two weeks, we held a special 2-class Fit Fingers and Healthy Hands workshop at Roser Community Church. During the class, we executed over 25 stretches and exercises and discussed the top 10 foods for healthy hands, fingers, and wrists. One of those foods is spinach because of its rich supply of vitamin B6, and research has shown that vitamin B6 may offer pain relief for individuals with carpal tunnel syndrome. How cool is that?


Today I want to share two of my favorite stretches and one strength exercise for your hands. These are easy, at-home activities you can do anytime. You can even do them while watching TV, so you don’t have any excuses!


Individual Finger LiftDSC01059

  • Place your hand, palm down flat on a table.
  • Lift one finger and hold for 5 to 10 seconds.
  • Lower that finger and lift the next one.
  • Repeat with all fingers (on both hands) until you lift each of them a total of 4 times.

*Helps with range of motion and flexibility in your fingers.


Thumb ExtensionDSC01060

  • Place your hand, palm down flat on a table.
  • Gently move your thumb away from your other fingers as far as you can.
  • Hold for 30 seconds.
  • Repeat for a total of 4 times on each hand.
  • Tip – add resistance by wrapping a rubber band around your hand at the base of your fingers and top of thumb.

*Strengthens the muscles of the thumbs, which helps you grab and lift heavy objects like cans and bottles.


Full GripDSC01087

For this exercise you’ll need theraputty (a silicon-based material used for hand exercises), a tennis ball, or a sock rolled into a ball.

  • If using theraputty, roll the putty into a ball.
  • Place the ball in the palm of your hand and wrap your fingers and thumb around the ball like you’re making a fist.
  • Squeeze the ball for 5 to 10 seconds.DSC01088
  • Repeat in other hand.
  • Gradually build up to do this 10 times in each hand.




Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!



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