Upper Body
Hand/Fingers exercises
The hand and finger joints are complex structures enabling fine motor control, grip, and dexterity. Includes the metacarpophalangeal (MCP), proximal interphalangeal (PIP), and distal interphalangeal (DIP) joints of the fingers, plus the thumb's carpometacarpal (CMC), MCP, and IP joints. Common issues include trigger finger, arthritis, Dupuytren's contracture, and post-fracture stiffness.
107
Exercises
5
Movement ranges
Published population evidence
Hand/Fingers population reference statistics
Population reference evidence—not a normal range or tracking target.
These values summarize a source population measured under a specific protocol. They are not individual normal ranges, treatment goals, or personal tracking thresholds.
No published population reference statistics are available for this joint.
The legacy movement cards and reviewed exercise library remain available below.
Related exercise guides
Home-first options prioritize safe range, household equipment, and pain-aware progression.
Adjustable Gripper (Controlled)
Use adjustable hand gripper with controlled tempo. Serious grip training with measurable resistance.
8 reps
Alternate-Nostril Breathing, Nadi Shodhana Hand Positions
You sit tall and cross-legged with your eyes closed and your left hand on your left knee. You use your right hand to close one nostril at a time as you breathe.
10 reps
BJJ Technical Stand-Up
Aim: body control and leg and hip strength. Good for: Practising getting up from the floor; Hip and leg control; Floor-to-stand strength.
6 reps
Behind-the-Back Assisted Internal-Rotation Slide
Stand tall and reach both arms behind your back. Hold the hand of the working arm with your other hand and slide it up your back as far as is comfortable.
10 reps
Bilateral Wrist Extension Pulling Putty Apart
You hold both forearms up in front of you with the inner edges touching. You grip one piece of putty between the fingers of each hand. You extend both wrists to pull the putty apart, then return.
10 reps
Bucket Work
You kneel close over a weighted bucket standing on the floor. You grip its outer rim with both hands together and rotate the bucket in a controlled way.
8 reps
Butterfly Threads the Flowers With Internal Force
A Baduanjin qigong movement. Raise the hands to shoulder height as the feet form a wide stance. Turn the palms up, drop the hands to navel level, then circle each hand inward.
10 reps
Button Practice
Practice buttoning and unbuttoning shirt buttons. Essential dexterity exercise for daily living skills.
5 min
Clothespin Pinches
Open clothespins and place them on container edge. Functional pinch strength training using household items.
10 reps
Coin Pickup and Stack
Pick up coins one at a time and stack them. Excellent for fine motor control, pinch coordination, and dexterity.
3 min
Combined Thumb-Tucked Ulnar Deviation Stretch
You sit at a table and gently bend your wrist toward your little finger, with your thumb beside your index finger, and hold. Then you fold your thumb into your palm while keeping the wrist bent, and hold again.
30s
Counter-Top Push-Up
Push-up against kitchen counter or sturdy surface. Progression from wall push-ups, more wrist loading.
12 reps
Cultivate the Roots Through the Kidneys
A Baduanjin qigong movement. Raise the hands palm-up to shoulder height, turn the palms down in front, then rotate the waist to move the hands in flat horizontal circles.
10 reps
Dead Ball Clean
With a dead ball on the ground between the feet, lift it quickly using hip drive and catch it at chest height. Finish with the hips fully extended.
6 reps
Digi-Flex Individual Finger Press
Use Digi-Flex or similar device to isolate and strengthen individual fingers against calibrated resistance.
12 reps
Finger Abductor Isometrics
Press fingers outward against resistance without movement. Strengthens finger spreading muscles isometrically.
8 reps
Finger Bends (Hook Fist to Full Fist)
Gentle finger bending exercise moving through hook fist and full fist positions. Excellent starting point for finger stiffness and post-injury recovery.
10 reps
Finger Extension Band (Individual)
Open individual fingers against band resistance while other fingers stable. Isolates each finger extensor.
10 reps
Finger Extensor Stretch (Gentle)
Gentle stretch for the muscles that extend (straighten) the fingers and wrist. Helpful for gripping-related tension.
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Finger Flexor Stretch (Table)
Stretch for the finger flexor muscles using a table. Helps relieve gripping tension and maintain finger extension range.
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Finger Press into Table (Isometric)
Press fingertips into table for isometric finger strength. Builds intrinsic hand muscle strength.
5 reps
Finger Rolling
You stand at a table with a long flat cloth stretched along it and a weighted bucket resting on the far end. You curl your fingers to gather the cloth into a roll, pulling the bucket toward you.
8 reps
Finger Spreads (Abduction/Adduction)
Spreading fingers apart and bringing them together. Helps maintain finger mobility and intrinsic muscle activation.
15 reps
Finger Taps (Speed Drill)
Rapidly tap each finger to thumb in sequence. Improves finger speed and coordination.
1 min
Finger Walking (Table)
Walk fingers across table surface using all fingers sequentially. Improves finger coordination and independence.
2 min
Four-Finger Knuckle
You sit with your working forearm up in front of your chest and a soft finger-hole pad on four straight fingers. You straighten the knuckles of those fingers against the pad, then return.
10 reps
Guided Controlled Jaw Opening
Sit tall with one finger on your jaw joint and one on your chin. Slowly open your mouth in a straight, smooth line and close it again.
10 reps
Hamstring Roll
You sit on the floor with your legs extended and a foam roller under your hamstrings, hands slightly behind you. You lift your hips off the floor and slowly roll from just above your knees to below your glutes, then roll back.
10 reps
Hand Elevation with Fist Pumps
Elevate hand above heart level while gently opening and closing fist. Helps reduce swelling and maintain mobility after injury or surgery.
3 min
Hangboard Half-Crimp Edge Dead Hang
A hang from a fingerboard edge in the half-crimp grip. You press three fingers at ninety degrees with the thumb under the pointer, lift your feet and hang your body weight.
30s
Hangboard Open-Hand Edge Dead Hang
A hang from a fingerboard edge in the open-hand grip. You set your pointer and pinky fingers out with the middle fingers between, lift your feet and hang still.
30s
Hangboard Sloper-Surface Dead Hang
A hang from the rounded surface of a fingerboard. You drape your whole palms and four fingers flat over the top, lift your feet and hang straight down.
30s
Individual Finger Lifts (Table)
Lift each finger individually while hand rests flat on table. Isolates finger extensor muscles.
5 reps
Isometric Fist Squeeze (No Object)
Make a fist and squeeze gently without any object. Basic grip strengthening that requires no equipment.
10 reps
Lateral Key Pinch
Pinch object between thumb and side of index finger, like holding a key. Important functional grip pattern.
10 reps
Legless Rope Climb Arms-Only Ascent, the Hand-Over-Hand Pull
A rope climb using arms only. Grip the rope high, hang with your feet clear, and pull up hand over hand with your arms and back.
8 reps
Median Nerve Glide (Gentle)
Gentle movement to mobilize the median nerve. May help carpal tunnel symptoms when done carefully. Stop if symptoms increase.
8 reps
Near-Far Focus Convergence Exercise With a Raised Finger Moved Toward the Nose
You sit upright and hold your right arm straight out at eye level with your index finger raised. You focus both eyes on the fingertip. Then you slowly bend your elbow to bring the finger toward your nose and back out again.
10 reps
Object Manipulation (Small Items)
Pick up and manipulate small objects using fingertips. Practical dexterity training for daily activities.
5 min
Palm Self-Massage
Self-massage of the palm and finger bases. Helps release tension, reduce pain, and improve tissue mobility.
2 min
Paper Pinch (Lumbrical Position)
Hold paper between fingers with knuckles bent but finger joints straight. Strengthens intrinsic hand muscles (lumbricals).
5 reps
Pegboard Placement
Place small pegs into holes on a pegboard. Clinical dexterity assessment tool that's also great practice.
5 min
Plate Turning
You stand over a weight plate lying flat on the floor and grip its raised center hub with one hand. You twist the hub so the whole plate turns on the floor. You repeat with the other hand.
8 reps
Plyometric Campusing
A drop-and-rebound drill on an overhanging board. You hang on the higher rung, drop both hands to the lower rung, absorb the drop, then drive back up and re-catch.
6 reps
Power Web Finger Presses
Use power web or similar web device to strengthen individual fingers against resistance.
10 reps
Putty Finger Spread
Spread fingers apart against putty band wrapped around fingertips. Strengthens finger abductors.
12 reps
Putty Full-Hand Squeeze
Squeeze therapy putty with whole hand. Adjustable resistance through different putty firmness levels.
12 reps
Putty Roll and Finger Press
Roll putty into a snake, then press each finger into it. Combines fine motor control with finger strength.
2 reps
Putty Tip Pinch
Pinch putty between thumb tip and each fingertip. Targeted pinch strength for fine motor tasks.
8 reps
Rice Bucket Dig and Squeeze
Push hand into bucket of rice, then open and close fingers. Multi-directional resistance for grip and finger strength.
2 min
Rubber Band Finger Opens
Open fingers against rubber band resistance. Strengthens finger extensors, which are often weak relative to flexors.
15 reps
Seated Hooked-Finger Grip Pull-Apart
You sit tall with your elbows out wide and the fingers of both hands hooked together at chest height. You pull your hands against each other, then switch which hand is on the outside.
10 reps
Self-Propelling a Manual Wheelchair Forward on Level Ground
Aim: steady, even pushing with a relaxed grip. Good for: Upper-body endurance for wheelchair users; Practising an even push stroke; Arm work on flat ground.
10 reps
Sequential Finger Tap Challenge
Tap fingers on table in specific patterns. Cognitive-motor challenge for brain-hand coordination.
3 min
Sponge Squeeze
Squeeze a soft sponge for gentle grip training. Lower resistance than stress ball, good for beginners or sensitive hands.
15 reps
Standing Olympic Plate Hand Squeeze
Stand holding a weight plate by its rim in each hand. Open the fingers so the plates lower under control, then close the hands to raise them.
8 reps
Stress Ball Sustained Hold
Squeeze stress ball and hold for extended time. Builds grip endurance rather than maximum strength.
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Supine Banded Elbow Mobilization With Movement, Fist Clench
You lie on your back with a wide flat band wrapped round your forearm just below the elbow and round a post. The band pulls sideways on the forearm while you clench and relax your fist.
10 reps
Table Lean (Partial Weight Bearing)
Lean partial body weight through hands on table. Introduces weight bearing through the hand/wrist.
12 reps
Tabletop to Fist
Transition between tabletop position (knuckles bent, fingers straight) and full fist. Great for MCP joint mobility.
8 reps
Tai Chi Needle at Sea Bottom
A Tai Chi move. Step the right foot to the corner with the heels together and the toe out as both hands sink. Settle the weight into the right foot and turn right.
10 reps
Tai Chi Play the Fiddle in Heel Stance
A Tai Chi move. Step the right foot down beside the left heel as both hands circle out and down to the hips. Settle the weight right as the arms and left knee rise.
10 reps
Tai Chi Single Whip
A Tai Chi move. Shift the weight left with a waist turn as the right palm sinks to hip height. Then return right as the hands exchange and step out.
10 reps
Tai Chi Strike Ears With Both Fists
A Tai Chi move. Sink the weight and draw the right leg in as the elbows drop and the palms turn in. Lower the right heel into a bow stance and bring the fists up.
10 reps
Tai Chi Ward Off, Roll Back, Press and Push
A Tai Chi sequence of four moves: ward off, roll back, press and push. Step into a bow stance and turn the waist as the hands follow the ball.
10 reps
Tendon Glides (5-Position Set)
Sequential positions that glide flexor tendons through their sheaths. Excellent for carpal tunnel syndrome, trigger finger prevention, and post-surgical rehabilitation.
5 reps
The Wind Moves the Willow With the Spine
A Baduanjin qigong movement. Raise the hands to shoulder height, then lower the body and draw a forward horizontal circle with the hands at navel level.
10 reps
Three-Jaw Chuck Pinch
Pinch object between thumb, index, and middle fingers. Important functional grip pattern for many daily tasks.
10 reps
Thumb CMC Lift in a Protected 'C' Shape
Rest your hand on a table with your wrist straight and the top two joints of your thumb slightly bent in a C shape. Keep the C shape and lift the base knuckle of your thumb as high as you can, then lower.
10 reps
Thumb CMC Stabilization
Gentle isometric strengthening of thumb base stabilizers. Important for thumb arthritis management.
8 reps
Thumb Circles
Move thumb in circular patterns to mobilize the CMC joint at base of thumb. Good for thumb arthritis maintenance.
1 min
Thumb Opposition Slide
Slide thumb across palm toward pinky base, then return. Improves thumb mobility and opposition range.
12 reps