Best Exercises for Hand Pain and Numbness Relief

Estimated Reading Time: 8 minutes read

Hey there! Are your hands giving you a hard time, causing pain and numbness, and making everyday tasks feel like a puzzle? Don’t worry; we’ve got a plan to help you shake off that discomfort and regain your youthful grip.

In this guide, we’ll discuss the causes of hand pain and numbness, the benefits of exercise, and provide a list of hand and posture exercises that can help you combat that pesky pain. So, let’s dive in and give those hands the tender, loving care they deserve! After all, they’ve been working hard for you all these years – it’s time to return the favor!

A consistent exercise routine will improve your hand function and maintain a more active and healthy lifestyle. Just think of all the extra activities you can enjoy with less pain – knitting, gardening, or even playing with your grandkids! And who knows, maybe you’ll become the star player in your weekly bridge game.

The Culprits: Cause of Hand Pain and Numbness

Hand pain and numbness can be caused by various factors, including:

• Osteoarthritis: This “wear and tear” arthritis affects many people as they age. Osteoarthritis occurs when the cartilage cushioning the ends of your bones starts to wear away, leading to stiffness, pain, and sometimes, numbness in your hands.
• Carpal tunnel syndrome: This condition occurs when the median nerve gets compressed as it passes through the wrist. It can cause pain, numbness, and tingling in your hand and fingers.
• Nerve damage: Various medical conditions, such as diabetes or autoimmune diseases, can damage the nerves in your hands, leading to pain and numbness.
• Pinched nerve in the neck: Sometimes, the cause of hand pain and numbness starts all the way up in the neck due to a pinched nerve.

The Medicine for Hand Pain (Benefits of Exercises)

Engaging in regular hand and posture exercises can help alleviate hand pain and numbness by increasing blood flow, reducing inflammation, and strengthening the muscles around the affected area. These exercises can also:

• Improve flexibility and maintain joint function, so you can easily wave at your neighbors.
• Relieve stress on the nerves, making your hands feel as light as a feather.
• Enhance your overall hand function and well-being, allowing you to maintain your reign as the family card game champion.

Tips for Effective Exercises

Before diving into your new exercise routine, consider these tips to make the most out of your workouts:

• Consult a healthcare professional before starting any exercise routine.
• Listen to your body and stop any exercise that causes increased pain or discomfort.
• Practice these exercises consistently for the best results. 
• Remember to breathe and maintain proper form during each exercise.
• Stay positive and celebrate your progress, no matter how small. After all, Rome wasn’t built in a day!

Committing to a consistent exercise routine will improve your hand function and maintain a more active and healthy lifestyle. So, let’s get moving and show those hands some love!

Best Exercise: A Handful of Relief

A. Hand Exercises

1. Wrist Lifts

• Sit in a chair with a soup can in your hand with your palm facing down, and put your elbow on the arm of a chair (your knee) comfortably.
• Keep your palm facing down, and lift your wrist toward your body by curling it. Slowly return to the starting position (this is the most important part of the exercise).
• Isolate the motion to the wrist, leaving the remainder of the arm still. If this is too hard, perform the movement without any weight first. 
• Repeat 10 times and 3 sets.

2. Wrist Curls 

• Sit in a chair with a soup can or lightweight in your hand.
• Rest your elbow on a table, with your palm facing upward and your wrist in a neutral position.
• Keep your forearm still and isolated, and lift your wrist by curling it toward your body.
• Hold the contraction for a few seconds, then slowly return to the starting position.
• Remember to isolate the wrist and avoid using your forearm to lift the weight.
• Repeat the movement for 10 repetitions and 3 sets, and gradually increase the weight or resistance as you progress.

3. Wrist Extensor Stretch

• Stretch your arm out in front of you with your fingers pointing forward.
• Flex the wrist, pointing the fingers towards the floor. 
• Using the opposite hand, place it on the top of the other hand and give a gentle push down until you feel a stretch. 
• Hold for at least 30 seconds.
• Repeat this stretch for a total of 3 times. 

4. Wrist Flexor Stretch 

• Stretch your arm out in front of you with your fingers pointing forward.
• Extend the wrist, pointing the fingers towards the ceiling (like you’re trying to give a high five). 
• Using the opposite hand, place it on the palm side of the other hand and give a gentle pull back until you feel a stretch. 
•  Hold for at least 30 seconds.
• Repeat this stretch for a total of 3 times. 

B. Posture Exercises

Sometimes, hand pain and numbness can be due to a pinched nerve that starts all the way up in the neck. The following exercises can help address this issue:

1. Chin Tucks

• You can perform a chin tuck laying on your back or sitting or standing.
• Gently tuck the chin directly back as if trying to make a double chin. Avoid nodding your head.
• Hold this position for 2 seconds, then slowly relax your muscles.
• Repeat 10 repetitions.

2. Scapular Retraction

• In a sitting or standing position, try to sit as straight as possible. Aim to position the head in a neutral position as possible.
• Gently pull the shoulders back and squeeze the shoulder blades together.
• Hold for 5 seconds, then relax.
• Repeat 10 repetitions for 3 sets.

3. Upper Trapezius Stretch

• Begin in an upright position, either sitting or standing.
• You’ll be stretching one side of the neck at a time.
• If you plan to stretch the left upper trapezius muscle, bend your head to the right.
• Take your right hand and place it on the left side of the head to give a gentle overpressure into the stretch.
• Hold for at least 30 seconds.
• Slowly release the pressure and return to your starting position.
• Repeat the stretch on both sides for a total of 3 sets.

4. Pec Stretch

5. Ulnar Nerve Glide 

6. Median Nerve Glide

• Stand up straight with your arm by your side and your palm facing up.
• Slowly bend your wrist down to stretch the front of your wrist and palm.
• Bend your head away from your outstretched arm while maintaining good posture and shoulder alignment.
• Hold the position for 2 seconds.
• Return to the starting position with your wrist and head.
• Repeat 10 times.

7. Radial Nerve Glide

• Stand with the affected arm hanging down and make a fist
• Bend the wrist, straighten the elbow, and rotate the arm inward
• Move your arm out to the side until a mild stretch is felt
• At the same time, turn the head away from the affected arm while rotating the arm outward
• Bring head back to center and rotate arm inward again
• Repeat 10 times, then move to the other arm

When to See a Doctor?

Suppose your hand pain and numbness decide to overstay their welcome, worsen, or bring along some uninvited friends (like other concerning symptoms). In that case, it’s high time to visit your friendly neighborhood doctor. After all, they didn’t go through medical school for nothing! 

They’ll help you uncover the mystery behind your hand troubles and recommend the best course of action. It’s always better to be safe than sorry, especially when it comes to our precious hands – we need them for high-fiving our pals and indulging in our favorite hobbies!

Conclusion

Now you’re armed with a handful of exercises to help you combat hand pain and numbness. Remember to consult a healthcare professional, listen to your body, and practice these exercises consistently for the best results. With dedication and a little bit of humor, you’ll be back to your old self in no time – gardening, knitting, and playing with your grandkids like a pro. So, let’s give those hands a round of applause and get moving!