Hand Exercises

[GregIrwin2008]

Thanks for the information. People really need to be more aware of hand conditioning.

[DrGeorgeBest]

@GregIrwin2008 You're welcome!

[LJBndDB]

are these excercises advisable for violinists ?

[DrGeorgeBest]

@LJBndDB Yes, the rubber band exercise in particular is helpful for balancing the muscles in the fingers that tend to get tight from playing any stringed instrument.

[SimonStett]

@DrGeorgeBest There are no muscles in fingers!?

[DrGeorgeBest]

@SimonStett I'm not sure I understand your post, but there are muscles in the fingers.

[Harrytheincident]

Brilliant video, I will be practising this a lot. I'm a drummer, about 14 years old, and I was wondering whether this would be beneficial not only to my hands but to my arms as well?

[DrGeorgeBest]

@Harrytheincident Yes, since the larger wrist and hand muscles actually originate up near the elbow, these exercises will develop the forearms as well.

[damthatriver09]

can you use a hand gripper for this?

[DrGeorgeBest]

@damthatriver09 Yes. I did the demo with a rolled up sock because it is something that just about everyone will have ready access to, but if you have some type of grip training device, that's as good if not better.

[Taolley]

I'm recovering from a extreme case of axonal gbs. My hands are very weak still, they have about 50% movement but no real function. Can you suggest any particular excersises? Thanks

[DrGeorgeBest]

@Taolley The first step is to simply increase mobility by flexing and extending the fingers and wrists as often as possible (you may need someone to assist you at first). Once you have reasonably good mobility, start alternating clenching of the fists with opening the hands and spreading the fingers. As you start to get more function, then you can begin using the resistance exercises shown on the video. Try to be patient, as improvements will likely be slow at first. Good luck!

[dagabaz]

my fingers are little numb for the last 2 days

my doctor said its because of mild spondylitis.

will these exercises help??

[DrGeorgeBest]

@dagabaz If the problem is actually coming from the spine (spondylitis refers to inflammation around the spine, usually associated with degenerative arthritis), then exercising the hands probably won't be of much help. The exercises won't hurt anything though, so you can certainly try them and see if they help at all.

[DjangoSam]

Seriously my fingers thank you for this video!

I had been having finger pain for years. It really cut into my guitar playing.

After doing the rubber band routine, they feel much better.

This has helped me allot! :)

[DrGeorgeBest]

@DjangoSam I'm glad you found the video helpful!

[mercurymay]

Thanks, Doc. I've been in a lot of pain lately primarily in my right hand. The bones in my palm seem to hate me. The sock and the rubber band have eased about 95% of the pain. I owe you big time.

[6969LimpBizkit6969]

@ 6:50 BOW to me for i am HAND MONSTER. RAWR RAWR RAWR.

[DrGeorgeBest]

@6969LimpBizkit6969 I fear thee not hand monster, for I have a pencil to runneth thee through with!

[6969LimpBizkit6969]

@DrGeorgeBest DrGeorgeBest lances hand monster for 1,000,000.01 points of damage. Hand monster is slain.

[rivved]

I'm an artist and I spend many hours a day drawing. I takes frequent breaks, but my hand and finger, especially the knuckles, hurt afterward. Is it a good idea to do the rubber band exercise? I want to take very good care of my hand, it's pretty important to me! I haven't really been able to find much online about taking care of my hands as an artist.

[DrGeorgeBest]

@rivved The rubber band exercise should help. I also suggest gently stretching your fingers and wrist backwards with your other hand during your breaks to help counter the tighness from gripping your drawing tools. Good luck!

[DwyaneWadeCounty]

My wrist has been stiff for years, but I feel no pain. My flexor muscles are really tight, and I can't stretch my wrist out to hold a waiter's tray or do push ups...What could it be?

[DrGeorgeBest]

@DwyaneWadeCounty There are several possibilities ranging from soft tissue adhesions to joint misalignment or jamming in the wrist and/or elbow, to calcification in the flexor muscles or tendons. To narrow it down would require an examination and probably some imaging (X-ray and/or MRI) of the wrist and arm.

[DwyaneWadeCounty]

@DrGeorgeBest Thanks for the reply. By any chance, could a muscle imbalance be a cause? Because like I said, it has stiff for years, but I feel no pain. Also, when I was young, I outstretched my wrist while doing a hand-stand and it became sore. Could that be another cause?

[BigStacks18]

i do the rubber band exercise like everyday b4 practicing piano is that bad?

[DrGeorgeBest]

@BigStacks18 While it is generally advised not to exercise the same muscle groups every day, the muscles in the hands are generally well-adapted to frequent daily activity and are the exception to the rule. In fact, if you have to practice piano every day, the rubber band exercise is a good idea to help counter the effects of the piano practice. I would suggest doing the rubber band exercise after piano instead of before, as this will tend to relax the muscles that piano creates tension in.

[torktt]

You have sexy hands.

[DrGeorgeBest]

@torktt I have had a lot of favorable comments on this video, but I think yours is the first to compliment my hands. Thanks for that!

[rugbymandem]

Skip to 02:33

[daveknow]

Great video, thanks for posting. I use a long rubber band and loop it around my finger tips which helps prevent it from slipping. Looping around one or two fingers also work.

[DrGeorgeBest]

@daveknow A long rubber band that you can loop around the fingers is a good idea. Thanks for sharing that tip!

[daveknow]

@DrGeorgeBest My pleasure. I have a question for you: I'm a guitar player (amateur) and I'm having an issue with my pinky finger on my fretting hand. I can't keep my finger tip in line with the knuckles, which affects my ability to fret a note cleanly. The tip stays to the inside as the knuckles separate from the ring finger. What's going on and is there a fix?

[DrGeorgeBest]

@daveknow My guess is that there may be some restriction of the joint motion which causes it to pull too the side as the muscles are contracted. In many cases this can be fixed with manipulation of the involved joint(s). Sometimes just pulling on the finger with your other hand and gently wiggling it around will release the joint. If you can't get it working that way, a sports chiropractor (not all chiropractors work on joints outside the spine) may be able to help. Good luck!

[dlsk07]

"you will need some HI-TECH equipment... ummm such as a rubber band..." HAHA, i was expecting something weight lifters might use, but no, a 'rubber band' oh so funnny

[JimmyBisMe]

How many reps are too many when doing the gripping exercise? Can I continue after feeling a bit of burn in my forearm? How much is too much? Thanks

I am just curious because I want to strengthen my fingers in order to improve my guitar playing technique.

[DrGeorgeBest]

@JimmyBisMe Going to the point of feeling a burn in the forearm is a good place to stop. If you keep going past the point of the burn, there is a possibility of overtraining, particularly when you combine the exercise with regular guitar playing sessions.

[B0MBILL0]

dr. best terrific information. just to make sure, I am a massage therapist so should I only work my extensors with the rubber bands or I can work the flexors as well? should I do the exercises everyday? thanks.

[DrGeorgeBest]

@B0MBILL0 You can do some flexor training, but chances are if you are doing massage on a regular basis, you don't really need it, and further flexor strengthening just makes it harder to keep the flexors and extensors in balance.

[hs956]

so do you suggest doing grip training for rock climbing?? 

[DrGeorgeBest]

@hs956 I would think that grip training would pretty much be mandatory for rock climbing. For that particula activity, you would probably need to do some fairly intense grip strength training, so to help prevent problems from muscle imbalances, I'd suggest also doing a fair amount of finger extension (the rubber band exercise from the video) and working up to some strong rubber bands, such as those used to bundle broccoli.

[12345vanz]

I know someone who had stroke for 6yrs. now. He as Half-paresis on the left side of hiss body. He cannot move his fingers and even his wrist but he can move his hand upward. I tried to touch his wrist and fingers and its already hard to move, the muscles would be contracted. what can we do about it? I wil be waiting for your answer. Thank you and God bless.

[DrGeorgeBest]

@12345vanz Gentle stretching of the wrist and fingers in all the normal ranges of motion would be the first step. If there is nerve damage remaining from the stroke, any improvement in mobility may be temporary, but there is a chance of getting some lasting improvement. Start with stretching just a few minutes at a time for the first week or two, and then gradually do it more. The more frequently the stretching is done, the more likely that lasting improved mobility can be achieved.

[12345vanz]

@DrGeorgeBest thank you so much sir. we did it to him. he is well determined and very positive that's why there is very good improvement about his mobility after gently stretching, flexing his arms and legs. he can now move slightly his toes, can slightly flex and extend his knees and arms. He told us that he really needs concentration in moving his toes.

we learned his wrist will not gain its function anymore because it's his problem already before having stroke. but it can feel

[TheTwistu]

I have a half-paresis of the left hand,i can`t control it,and i`m desperate,my question is, what kind of exercise should I do, and how long take for my hand to recover?approximately

[DrGeorgeBest]

@TheTwistu It depends a lot on the cause of the paresis. If it's from a stroke, it will probably recover with just about any hand exercises along with general fitness, but it might take several months. If it's from some direct nerve injury in the hand, arm, or neck, it might not ever recover fully, but the more you work the muscles the better your chances. For this, I suggest the exercises in the video as well as range of motion touching each finger to the thumb to the extent you can.

[makingasplash4rescue]

I broke my middle finger two weeks ago, I had it buddy bandaged for two weeks, then they took it off and re xrayed it. When I went to make a fist I was shocked nothing happened, finger just would not respond.

Apparently the finger bent backwards popped out of the 1st joint and a bit of bone broke off.

It feels weird the finger just being stuck.

I started trying to bend the unbroken fingers with my other hand, this pulled on the fracture but was doable. any tips on excercise to do

[DrGeorgeBest]

@makingasplash4rescue Two weeks is probably a little early for doing any kind of exercise or even much movement.You want to make sure the fracture is healed before you start moving the finger around a lot. Once the doctor gives you the OK, then the first step is to restore range of motion by using the other hand to move the finger. Once you have some range of motion back, then the exercises shown on this video are good, as would using therapy putty to exercise the fingers in multiple directions.

[010steveo]

thanks for the video Dr.my hand strength has improved since i started using your technics.

[DrGeorgeBest]

@010steveo You're welcome!

[DrGeorgeBest]

@AmericanPowerBase No, I don't see any problems with the grip exercise you are doing as long as you balance them with finger extension exercises. Good luck!

[ShLoMoO83]

very excellent video, thank you very much, i am Jordanian occupational therapist and i found those exercises very useful and i am gonna use it in my clinic.......thank you again..........

[DrGeorgeBest]

@ShLoMoO83 Thanks for your comment. I'm glad you found the information useful.

[ShLoMoO83]

very excellent video, thank you very much, i am Jordanian occupational therapist and i found those exercises very useful and i am gonna use it in my clinic.......thank you again..........

[loyolaf]

Ive been doing the rubber bad exercise for a week.I have 0 pains now when I play.I think what happened was that when i play so much with a controller my grip strength was to much.Since I normally don't get any exercise I think exactly what the doctor was talking about with uneven pull of my muscle is exactly what happened to me.Now I buy multi vitamins and do regular exercises since I found this so useful. :)

[jaimy16]

excellent video, thank you very much

[DrGeorgeBest]

@jaimy16 You're welcome!

[loyolaf]

I want to thank you.I play alot of video games and go to tournaments.The rubber band exercise really does relax my hands.I do it every other day just a small amount and it really make the a world of difference.

[DrGeorgeBest]

@loyolaf I'm glad to hear you found the video useful. Thanks for your comment!

[pmscom1955]

Thanks for this video. I recently had a revised amputation of the middle finger on my right hand following a dogbite. When they unbound my hand and arm two weeks following surgery, I was so surprised at the muscle atrophy. I am still not healed wound-wise, but beginning to do exercises to regain full motion. I am surprised how much my entire hand hurts and is still swollen. I will try these exercises, especially the one using the sock. Thank you!

[DrGeorgeBest]

@pmscom1955 You're welcome and good luck with your recovery!

[sammyb109]

Will this help me palm a basketball

[DrGeorgeBest]

@sammyb109 If your fingers are long enough, building up the strength in them will help you palm a basketball. If you have short fingers though, it's hard to develop enough strength to do that.

[kungfujellybean]

Forgive me, but I laughed when you said that people get injured because their hands are "too strong". I'm a heavy grip trainer, and I'm privileged enough to live with two licensed physical therapists. They're in agreement that as long as my hands receive adequate rest, it's actually FANTASTIC to train hand/forearm/wrist up to twice a week. Take a look at the guys closing the Captains of Crush # 3, tell me if they look like they're having problems.

[DrGeorgeBest]

@kungfujellybean You misunderstand. Strength is indeed a good thing as long as the opposing muscle groups are balanced. If you only train the wrist and hand flexors, you create an imbalance that in some cases will start to cause misalignment of the wrists, leading to problems like carpal tunnel syndrome and tendinitis.

[villieboo]

Thanks for the info Doctor, I have been doing gripping exercises for carpal tunnel, but find the rubber band stretch much more helpful.  Your video is simply and informative, will keep up exercises, thanks again.

[DrGeorgeBest]

@villieboo You're welcome!

[DrGeorgeBest]

@tolumba8 You're welcome!

[scopsFB]

I'm a rock climber and whenever i get up in the morning i feel pain in my hands. according to what you say i should do the rubber band exercise every other day... but when should i do it? i mean... I also climb every other day, so should I do the rubber exercise on the days when I climb or not? and if yes, before or after the climbing?

[DrGeorgeBest]

@scopsFB I recommend doing the exercises on the same days as climbing, preferably after climbing, as contracting the extension muscles will help to relax the flexion muscles that can get pretty tight with the sustained contraction in climbing.

[scopsFB]

@DrGeorgeBest

Thx a lot Doc!!

[locogurl907]

is there any other good hand exercises you recommend? I just started a job housekeeping i work 12 hours a day 21 days in a row...so i am making ALOT of beds using my hands alot.. i noticed my hands swelled up and were very sore doing my daily work.. also broke my left wrist about 6 years ago...im only 22 even body stretches i need to do because i get realllly stiff and im overrrrrrrr weight too...ne suggestions

[DrGeorgeBest]

General upper body strengthening with some handweights will help. I suggest wrist extensions and curls, bicep curls, tricep extensions, and upper back exercises like bent over rows (you should be able to find descriptions/images of these on Google). I recommend 2 to 3 sets of 20-25 reps per set using weights that are at least mildly challenging at that number of reps. If you don't have weights, you can get exercise tubing or use canned goods or water bottles for resistance. Good luck!

[GT1amuse22k]

Thank you so much! This is so simple, and yet so effective.

[DrGeorgeBest]

@GT1amuse22k You're welcome!

[x3ICEx]

Great joke at 5:43

You will need some high-tech exercise equipment...

such as this rubber band here.

Thank you for that. :)

[philfagan]

Elastic Bands can be used as a resistance to abduction of the fingers. This is useful to treat dorsal interosseus muscle atrophy in Rheumatoid Arthritis patients.

[dubbo2motu2]

can we use sponge ball instead of this one

[DrGeorgeBest]

A sponge ball will work just fine, although if it's really soft, you may need something with more resistance to get much benefit.

[motsIFIN]

Im not quite sure what's going wrong with my right hand/arm, but my fingers are wanting to close in on their own, and my whole hand/arm in general is a bit numb and just odd feeling.. It's pretty alarming..

[Pat2296]

@motsIFIN Get to a doctor right now or call 911

[motsIFIN]

Ya, I'm going tomorrow..

[DrGeorgeBest]

I definitely think that your symptoms warrant an evaluation by a doctor. It sounds like a nerve problem to me, so your doctor may refer you to a neurologist for further evaluation. Good luck!

[motsIFIN]

@DrGeorgeBest .. For sure... I really hope I can find out what's really causing this.. I don't want to be just thrown on medicine :|.. I've felt like this is a much bigger problem than I have had in the past..

[isaiaschrist1]

I recently started to do martial arts and i want to strengthen my hand of course i m increasing my calcium intake but is there precaution i need to take or a certain method of strenghening my hands?

[DrGeorgeBest]

The hand exercises here combined with wrist flexion and extension using handweights and finger pushups will give you stability for hand strikes.Unfortunately, the impact of martial arts is tough on the joints, so although taking calcium will help with bone density to prevent fractures, many martial artists develop arthritic joints after many years from the repeated impact on them. This is something you have to consider and decide how much you are willing to sacrifice for martial arts.

[motsIFIN]

It's also really strange in the fact that outside, the effects are cleared up drastically, but inside.. especially in my house / room, it becomes nearly unbearable.. the inability to move my hand correctly.. And its also strange that it switches hands sometimes, leaving the other one nearly free to move..

[DrGeorgeBest]

It sounds like you may be getting exposed to some sort of toxin when inside your home that is producing a neurological effect. The tricky part is figuring out what it is. If you've had any recent work done in your home involving chemicals (paint, insecticides, solvents, etc.), that would be where I'd start looking for possible causes.

[aleem999pk]

i like to strength my wrist

[DrGeorgeBest]

The hand exercises in the video will strengthen the wrist as well, because the major hand muscles cross the wrist joint too. In addition, wrist curls and extensions with a handweight will provide wrist strengthening.

[bubbet16]

will this make fat hands thin

[DrGeorgeBest]

Exercises are not likely to dramatically change the shape of your fingers, particularly making them thinner. Sorry!

[stew65stew]

How wonderful to find this On Line...

Just recovering from Colles fractures in both wrists...I'm still doing Physiotherapy but when that's finished...I'll move on to the socks and elastics...

Who knew...Thank you so much.

[DrGeorgeBest]

You're welcome! Good luck with your recovery.

[Graftin2006]

I do gymnastics and i bent my wrist upwards towards the top of my arm and over extended it. Its been bad for years now and really is now starting to ruin my career. It gets sore when i do things like handstands etc... any exercises i can do to strengthen it ? Im going for an Xray on monday because i really need to fix this or im out of a job :(

[DrGeorgeBest]

Wrist curls with a hand weight should help give the wrist more stability in extension. High repetition sets (50 reps or more) with 2 or 3 sets per workout usually work best for this purpose. I also suggest you see a sports chiropractor who can evaluate the joint alignment and biomechanics in the wrist and correct areas of abnormal mobility. Good luck!

[donly12lldatruth]

Hello Dr. Best

Is this excercise good for tingling in the fingers and wrist? I have been experiencing this problem since I have been pregnant.

[DrGeorgeBest]

Fluid retention in pregnancy sometimes causes carpal tunnel syndrome. The exercise may help some. I also suggest you drink plenty of water and keep the salty foods to a minimum. Although drinking more water may seem counterintuitive if you're retaining fluid, it actually helps the body to redistribute hydration more normally and get rid of areas of retention.Also be sure to take your prenatal vitamins as directed as the B complex helps with fluid retention. Massage and chiropractic can help too.

[TheKlaj1992]

hey doc, thank you for this video usefull to some extents for me buts its not my finger that need strenthening its my thumbs there is besically no muscle in the thumbs or souronding the bottom of the thumbs and especially my pinch or pincer grip is really weak, can you tell me what to do or what exercises i can do please :)

[DrGeorgeBest]

You did not say what the cause of the thumb weakness was, but if there is some kind of neurological problem such as carpal tunnel syndrome or a cervical disc herniation, you may need to work with the neck first to be able to get anywhere with the thumbs. For working the thumbs, I suggest using the sock and squeezing it between your thumb and each finger, one at a time, holding the squeeze for about 10 seconds and repeating until you feel a slight burning in the hand muscles.

[TheKlaj1992]

@DrGeorgeBest i fractured the top of my radius bone like 8 mouth back and since then the way i grip things has change, and anyway thank you for the advice doc appreciated :)

[aqtmeto]

thaaaankx

usefull and simple exercisses

[gujjukhandelwal]

hi doc. What exercises would you recommend for stroke patients to strengthen arm and wrist muscles. Also, what exercises would you recommend for the weak side of the body in stroke patients? It would be great if you could demonstrate the same.. Thanks

SJ

[DrGeorgeBest]

The hand exercises shown plus wrist extensions and curls and bicep curls and tricep extensions with handweights work well. If the weak side is too weak for even light weights, you will get some crossover by exercising the strong side while facing a mirror (the mirror image tricks the nervous system into developing the pathways on the weak side). Stroke rehab places often have split mirror set-ups that fool the brain into thinking you're working both sides when only working the strong side.

[almandraka]

Hey Doc I NEED exercises to make my hands strong i broke my both wrists (that suck isn't it) and my doc say that i need to do like bear claws, my fingers shake too much, I will love and apreciate your help :(

[STNSSpinalCenter]

The exercises on the video are an excellent starting point. As your hands get stronger, you can increase the resistance on the gripping exercise by switching to a tennis or racquet ball, or get a set of grip exercisers. In addition, I recommend doing wrist curls and wrist extensions with a handweight. I also suggest you do some rotation of the wrist back and forth without resistance just to improve mobility. Good luck!

[fizzy408]

i need stronger wrists for boxing wat do i do???

[DrGeorgeBest]

I suggest using the rubber band exercise on the video along with wrist extension and wrist curl (flexion) exercises with a handweight. For stabilization of the wrist for boxing, I suggest using high repetitions at relatively low weight to increase the tone of the wrist support muscles.

[DrGeorgeBest]

You're welcome!

[mumapuma]

How can I stop making my arm shake? I'm holding my hand straight and its shaking....I can't control it...any advice?

[DrGeorgeBest]

I sent you a private response, but the short version is that there's too many possible causes for the shaking and without being able to examine you, I can't really narrow it down. I recommend you get checked by a doctor.

[ladla]

Thank you! you acutally been more helpful with this video then information I got from my doctor in 4 vistis to help protect myself from computer typing.

[DrGeorgeBest]

I'm glad you found it to be helpful!

[preyfan]

this is a really nice video as it explains how to prevent injuries and other stuff

thx DrGeorgeBest

[DrGeorgeBest]

Thanks for your comment!

[PostingID]

I've never had carpel tunnel, but I was starting to get muscle cramps in my fingers & the rubber band exercise eliminated the cramps (where as the hand grips didnt)....

Several older relatives have arthritis in their hands and I think the cramps were the start of arthritis in mine (that is until the rubber band exercise). A simple yet effective exercise and I dont have to purchase any fancy equipment...Thanks much from Los Angeles...

[DrGeorgeBest]

You're welcome!

[IsaIMember]

i have a question. i do finger strechs because i want a stronger grip for boxing and i was wonder if its bad to do wrist and finger streches. i fear the fact of arthritis might occur.

[DrGeorgeBest]

Stretching the wrists and hands is fine as long as you don't stretch to a point of pain. For boxing you may find that doing strengthening exercises for the wrists will be more beneficial, since the more stable the wrists are, the less likely you are to get injured. Good luck!

[IsaIMember]

thanks a lot!!!

[oasiscutiepie03]

Hey Doc, I am having tingling/burning/weakness/sens­itivity/stiffness in my right arm/hands/wrist. The pain had only been intense for a month. Im 23 years old, many things couldve caused this. I was in a car accident 4 years ago(nothing was broken, the car hit my door), i was a checker at a grocery store, ive worked out for about a year (probably overzealous with weights) my current job is typing all day. I start dental hygiene school in a month and need a way to get better. any suggestions?

[DrGeorgeBest]

I suggest you get checked out by a sports chiropractor. The symptoms you are having could be coming from anywhere from the neck to the hand, so the fastest way to find out what's wrong and what to do about it is to get it checked by someone who can evaluate all of those areas. Chances are that it can be helped considerably by a sports chiropractor. Good luck!

[DrGeorgeBest]

I'm not sure what you mean about the knuckles not protruding enough, but my guess is that probably what you are seeing is simply atrophy (shrinkage) of the hand muscles from having been in the cast. The muscle mass will return with just normal use, but doing the exercises shown on the video should speed things up somewhat. Good luck!

[levarfrmn]

o wow great yet as i was sayn it seems that the knuckles still dont seem to be in a correct position slightly due to the cast and the injury to the 4th and 5th metacarpals. I've been doing your sock and rubber band excersie. I currently wear a hand support for six weeks and I'm restricted to a 5lb weight lift ordred by my physician.

[levarfrmn]

I just had my cast removed and I boke my 4th and 5th metacarpal and now i wear a hand strap but ny 4th and 5th knucke doesnt protrde enough. What do u suggest???

[Fran100]

Hey doc, do you have any video's or tips for exercises to prevent repetitive strain injury? Im a guitar player but scared of developing rps. thanks

[DrGeorgeBest]

The rubber band exercise shown on the video helps to balance the muscles and ward off repetetive strain. In addition, since many things that are called rs injuries in the hands and wrists are really due to nerve compression in the neck and shoulder area, stretching and posture exercises for this area can go a long way toward keeping the hands in good shape.

[Poesias360]

im 18 year old 5ft 5 and have 14" forearms ... should i stop ??

[DrGeorgeBest]

As long as you aren't developing any pain or tingling in your hands, you probably are fine to continue whatever exercises are developing your forearms. I would suggest adding in exercises like the rubber band one in the video to strengthen the hand extensors to help keep the muscles balanced.

[samlovemetal]

Hey doc. I know that people are posting here purely for medical reasons, but i am 17 years old, and have been practicing in Brazilian Jiu-Jitsu for 3 years now. I use the common hand grips regularly, ( Hand strength is key in this form of martial art). But recently ive had where if i go to use the hand grips (the ones i use have 200 lbs of pressure) i get it halfway closed and i get a really intense pain in my inner forearm. i stopped for 2 weeks and still pain... any ideas?

[DrGeorgeBest]

It sounds like tendinitis, but after 2 weeks resting, it should have improved. It's possible that you have some type of joint dysfunction in the wrist and/or elbow that is putting abnormal stress on the muscle and tendon and keeping it from healing. I suggest getting checked by a sports chiropractor to try to find out what's going on with it. Good luck!

[samlovemetal]

Tendinitis? Yikes. I hope that sounds worse than it is.. haha. Okay ill get it checked out if it persists. Im just going to discontinue all upper body exercises for a few weeks, and see what happens. A permanent injury would ruin any plans of a career in this.. thanks.

[medicinosggg]

hi doctor, i am 22 year old med student , and i had a hand fracture 6 months ago , i am havin trouble for full ring finger extension and abduction and adduction on almost all finger, the reason i want to know some exercises is to become a surgeon , please i need your help.

thank you

[DrGeorgeBest]

When joints are immobilized for a time, such as when casted, the soft tissues shorten and the joints may actually form soft tissue adhesions. You will need to passively stretch the fingers using your other hand in the ranges of motion that are limited. I also recommend using your other hand to traction the fingers (pull straight out). Frequency is key, and short periods of stretching/traction done several times per day works best. Good luck!

[dragonmx0914]

Hello doctor. I am a 20 yr old student and I have recently gotten some symptoms of carpal tunnel. My arm goes numb and sometimes there is a sharp pain that comes along with the numbness. The rubber band exercise has helped me relieve some of the stress on the median nerve and as a result decrese the numbness in my arm however sometimes i will feel a bit of pain on the right side of my right wrist when the palm is facing down. Is this normal?

Thank you for your help

[DrGeorgeBest]

I don't consider the pain you're having to be normal. I suspect you may have some joint dysfunction in the right wrist and/or elbow that may have led to the carpal tunnel and could be causing the pain you have now. You may be able to get the joints working by slowly rotating the wrist as far as it moves comfortably palm up to palm down and back to palm up repeatedly. If it doesn't improve, I suggest you see a sports chiropractor to get it checked. Good luck!

[dragonmx0914]

thank you very much doctor, I apreciate your help.

[1ntr1nz1c]

Nice vid doc!

I've been doing these for several years now and can attest to their effectiveness - especially the rubber band extensor exercise.

My goals are injury prevention, sport-specific training and long-term hand health.

I might also recommend using dexterity balls - golf balls are great to start. Simply roll two balls in the palm of you hands, both directions. See youtube for further suggestions/styles.

Thanks for posting - these exercises will improve peoples lives!

[DrGeorgeBest]

Thanks for your comments!

[biggaz69]

what a great video, very informative. can you sugest a way of gaining muscle back in the hand after ulnar nerve decompression? i have severe muscle wasting and clawing of the ring and little finger which, hopefully the surgery i had yesterday will help to resolve

[lelomufo]

Thank you so much for this video I have just started out as a massage therapist and I was looking for some hand excercises and this is perfect.

Its great of you to post these on here for free viewing.

[DrGeorgeBest]

You're welcome. Good luck with your massage practice!

[emmarick]

I want to thank you for this video, I work as a ultrasound tech so i use my right hand all day long, and it's starting to hurt, carpel tunnel, mostly the thumb, if i move it in anyway the pain goes to the wrist or the side of it, i can't even turn a cap off a bottle without it hurting, do you recommened any other exercises i can do? thank you

[DrGeorgeBest]

In your case, I'd focus on the rubber band exercise in the video. You may also find it helpful to do a gentle traction on the thumb by pulling straight out on it with your other hand. I also suggest you look into seeing a chiropractor in your area who does extremity manipulation (not all do), as this can help dramatically improve the joint mobility and reduce irritation from abnormal joint mechanics. Good luck!

[DrGeorgeBest]

Strengthening the hand muscles should make the fingers somewhat thicker. How much will vary greatly from one person to the next and depends quite a bit on the bone structure. Hnad exercises can be done daily without problems, but I suggest taking a couple of days off from the exercise per week t allow for muscle recovery and the maximum rate of muscle development. Good luck!

[HardCoreSkater16]

Is there any hand exercises that will make your hands bigger, and longer, thicker fingers?

Please answer.

[DrGeorgeBest]

I don't know of any way to make the hands bigger per se. The length of the fingers is pretty much predetermined and short of actually fracturing the bones and then tractioning them as they heal, you're not likely to change the length. Strengthening the hands in general will make the finger muscles somewhat thicker but are not likely to significantly increase overall hand size.

[HardCoreSkater16]

So squeezing a rolled up pair of socks will make your finger somewhat thicker you say?...Like a little fatter you mean...I have skinny fingers for a dude and its a little embarrassing for me...I dont know why...So should i do this exercise daily for thicker fingers?

[firstsharlord]

Thank you for caring enough to post this video. I hope your life is truely blessed. Thank you

[DrGeorgeBest]

You're welcome.

[HappyBelly10]

Thank you for using normal household stuff (socks, rubber bands) to show us exercises. Rather than having us buying expensive equipment. Much appreciated!

[DrGeorgeBest]

These days, we can all use the most cost-effective solutions to health problems. Thanks for your comment!

[thalene]

Thank you. This video really help my mom out.

[fabulous500]

Hello Dr! Thank you so much for posting this, I am a piano performer, an you'll often find me studying at home on the piano doing exercises to strengthen my finger and coordination. however, I have a fear of either getting carpal tunnel AND tendinitis. Do you have any exercises for tendinitis prevention? Or special exercises for pianists in general?

[DrGeorgeBest]

The exercises on the video are actually quite good for preventing tendinitis, especially the one with the rubber band. Carpal tunnel syndrome is often as much a problem in the neck and shoulder area as in the wrist and hand, especially in people who play piano, keyboards, and/or work at computers a lot. I recommend strengthening the postural muscles in the upper back with "rows" done with hand weights or tubing, and neck stretches to counter forward head position (look for a video on this soon).

[Grayzie10]

do hand grips give u arthritis?

[DrGeorgeBest]

Apparently, my earlier answer didn't post for some reason so I'll try again.

I'm not sure whether you're referring to the hand grip exercise devices you squeeze, the hand grips on a bicycle, or hand grips on various types of equipment.

In any event, none of these things give you arthritis per se, but overuse of the hands in gripping can irritate arthritic joints in the hands.

As it says in the video, it's important to balance the hand muscles by using the rubber band exercise.

[DrGeorgeBest]

The pinky finger is innervated by a different nerve (the ulnar nerve)than the one involved in carpal tunnel syndrome (the median nerve). You may have some ulnar nerve compression from the long period on the computer, but usually that would resolve in a day or so. I suspect that you may have developed what's called a trigger point in one or more muscles in the hand or forearm that is creating your symptoms. I suggest massaging the hand and forearm to increase circulation and see if that helps.

[stardest17]

Hi Dr., just wondering, if my pinky on my one hand started to get numb after using the laptop for more than 5 hours straight, is that a sign of "carpal tunnel syndrome?" It's not painful, but it just feels numb, like a cramp i guess (eg. when my foot "falls asleep" after a long period of time in the same position). Also, my pinky would voluntarily move sometimes, like a muscle spasm. I was hoping it would go away, but it's been 4 days now... Any advice? Thanks in advance!

[redrambles]

I would also suggest that you check your posture when you are using your laptop. Many people tend to burrow into their favorite couch or recliner when they are using a laptop (hey - it's portable, so why not, right?) and soon adopt very poor posture that can put stress on several neck/back/shoulder muscles and consequently leads some compression issues (in your case, the ulnar nerve) which can then lead to the numbness you are feeling in your pinky finger.