No one wants to suffer from debilitating hand pain that prevents them from doing even the simplest activities - such as carrying groceries, cleaning the house or just going about their day without worrying. Whether you're dealing with carpal tunnel syndrome or arthritis in your hands and wrists, there are options available for managing your pain. By incorporating four simple exercises into an overall physical therapy plan of attack, you can dramatically reduce inflammation and gain the freedom of movement you've been missing. Read on to find out which exercises could be of benefit to you!

Range-of-motion hand exercises

Crippling hand pain can significantly limit your daily activities and make even simple tasks seem impossible. If you're looking for relief, range-of-motion hand exercises may be just what you need. These exercises can help strengthen the muscles in your hands and improve flexibility, making it easier to perform everyday tasks without experiencing pain.

Whether you're struggling with arthritis, carpal tunnel syndrome, or another condition that affects your hands, incorporating range-of-motion exercises into your daily routine can help you take control of your symptoms and get back to doing the things you love. So if you're ready to reduce your hand pain and start living life to the fullest, why not give these exercises a try?

Here are  5 Simple Exercises For Crippling Hand Pain!

1- Make A Fist

Crippling hand pain is not something to take lightly. It can interfere with even the most basic tasks, like typing, opening a jar, or writing a letter. One way to combat the pain is to make a fist. While it may seem counterintuitive, making a fist can actually help to relieve tension and reduce discomfort in the hands. The act of clenching your fingers into a fist creates a natural resistance that strengthens the muscles and tendons in your hands.

The movement also improves blood circulation, bringing fresh oxygen and nutrients to the affected areas. So the next time your hands are feeling achy and stiff, try making a fist and see if it provides some much-needed relief.

2- Bend Your Fingers

Hand mobility is an essential aspect of everyday life, whether you are typing on a keyboard or writing with a pen. However, many of us take for granted the intricate movements of our fingers and hands. One way to maintain and improve hand mobility is by practicing finger bends. By gently bending each finger towards the palm of your hand, you can work on individual finger flexibility and strength.

You may even notice an improvement in your grip strength and dexterity with regular practice. So take a moment to bend your fingers and show your hands some much-needed love.

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3- Make And “O” With Your Hand

Making an "O" with your hand may seem like a simple gesture, but it can provide a surprising amount of relief from hand pain. By forming this shape with your fingers, you can gently stretch the muscles in your hands and improve the flexibility of your joints. This can be particularly helpful for those who suffer from conditions such as carpal tunnel syndrome or arthritis.

Not only does it feel good to work out those kinks in your hands, but it's also a quick and easy way to give yourself a break from typing or other work that requires repetitive motion. So next time you're feeling some hand discomfort, give this technique a try and see if it helps bring you some much-needed relief.

4- Wrist extension and flexion

Wrist extension and flexion may seem like simple movements, but they play a vital role in our daily activities. From typing on a keyboard to lifting weights, our wrists are regularly put to use, which can lead to hand pain if not practiced correctly. By developing strength in the muscles responsible for wrist extension and flexion, individuals can not only improve their overall hand function but also alleviate any discomfort caused by repetitive motions.

So, next time you find yourself performing a task that involves your hands, take a moment to focus on your wrist movements and take preventative measures to maintain good health.

5- Wrist supination/pronation

Wrist supination and pronation are two crucial movements our wrists can make to perform everyday tasks. From turning a doorknob to pouring coffee, we rely on these movements more than we think. However, for some, these motions can cause crippling hand pain.The repetitive strain on our wrists from performing these movements incorrectly or overusing them can lead to debilitating conditions such as carpal tunnel syndrome or tendinitis.

It's important to understand how to properly execute wrist supination and pronation to avoid this unnecessary pain and discomfort in our hands.


In conclusion, though hand pain can be extremely debilitating, by incorporating regular exercise into your daily routine, you can alleviate symptoms and reduce the amount of pain. By doing simple stretches, strengthening flexors and extensors in your forearms, activating the lower arm muscles with movement drills, performing gripping exercises to build muscle strength, and elevating your hands when not using them—you can reduce pain in a matter of days.

Remember that prior to beginning any exercises mentioned here, it’s important to warm up your hands first for several minutes before starting. As always, confer with your doctor for advice on which trainings are best for you and what medications may provide relief before attempting any of the suggested exercises above. With persistence and dedication to this simple routine of exercises you will soon see profound results in reducing your hand pain.

Please book an appointment with the best Orthopedic Surgeon in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.