Stretching Exercises for Your Hands and Fingers

Stretching is not only important for your arms and legs but also benefit the hands and fingers that are put to use every single day. While our hands may not be on the massage agenda, these muscles also need some love to alleviate stiffness and other tension put on them from our daily chores.

Stretching your hands and fingers regularly doesn’t have to be a tedious task, and in fact, won’t take up much of your precious time.

Some of the benefits that come with hand and finger stretching exercises include:

  • Improved mobility
  • Reduced tension and stiffness
  • Prevent carpal tunnel syndrome
  • Alleviate any pain and discomfort
  • Enhanced flexibility

Before you sit down at your desk, or as you get ready for bed, take a few minutes to focus on your hands and fingers and give them the tender love and care they deserve.

Exercises for Your Hands and Fingers

Regularly practicing the following stretching exercises will improve your hand and finger health in the long run.

1. Hand Clenching

Hand clenches will promote strength in your hands and fingers, improve your mobility, and relieve you from symptoms of pain.


  • Start by opening your hands our wide, with your fingers outstretched.
  • Clench your hands to form a fist with your thumb placed outside the fist. Hold the fist for 20 seconds and release to open up your hands.
  • Perform this exercise at least 15 times.

2. Namaste Stretch

An easy and simple, yet effective stretch for the muscles in the hands and wrists.


  • Open your hands and bring your palms together to touch. Your palms should be placed across the chest.
  • Slowly lower your arms and wrists until you feel a stretch in the back of your hands.
  • Lower your hands until you are comfortable, without separating the palms.
  • Hold this stretch for at least 10 seconds.

3. Intertwined Finger Stretch

The following exercise will not only give your forearms and fingers a good stretch but will also improve blood circulation in the hands and wrists.


  • Bring your palms close together to touch and intertwine your fingers.
  • With your fingers intertwined, extend and stretch your arms our in front of you while stretching your fingers as your palms face against your body.
  • Raise your arms towards the ceiling and lengthen your back as you stretch.
  • hold this stretch for about 12 seconds and return to the starting position.
  • Repeat this stretch 5 times.

4. Finger Lift Stretches

Flexibility and mobility are extremely important for your hands and fingers in order to promote proper functions.


  • Start by placing your hands on a flat surface such as a desk.
  • Stimulating the right hand, lift your thumb a few inches of the desk and gently lower it back down.
  • Repeat this motion with all the remaining fingers and finally lifting all the fingers at once.
  • Repeat this stretch on the left hand and repeat the entire exercise at least 10 times on each hand.

5. Palm Stretches

Palm stretches can be done in two parts – stretching the palms up and stretching the palms down. Palm stretches are beneficial for relaxing the wrist and improve blood flow.


  • Start by extending your right arm in front of you and face your palms outwards and your fingers pointed towards the ceiling.
  • Using your left hand, gently pull your fingers in your right hand back and feel the stretch as the fingers are pulled towards you.
  • Stretch your palm and fingers for at least 15 seconds and repeat this stretch using the left hand.
  • After performing the palm up stretch, it’s time to stretch your palms the opposite way.
  • Just like before, extend your right arm in front of you with your fingers pointed downwards and your palms faced outwards.
  • Press your fingers of your right hand towards you, using your left hand.
  • Stretch your palm and fingers for at least 15 seconds and repeat this stretch using the left hand.

Quick FAQs

1. How can one practice doing hand stretches?

Hand clenching, namaste pose, and finger lifts are a few effective exercises that promote strength and mobility in the hands and fingers.

The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Slideshow 10 Ways to Exercise Hands and Fingers. (n.d.). Retrieved from

Miller, S. (2017, August 14). Hand and Finger Stretches. Retrieved from

McDermott, J. (2016, May 06). Finger, Hand And Wrist Stretches You Should Be Doing Regularly. Retrieved from