Gentle movement is one of the most helpful things you can do for hand pain. Many people worry that using their hand will make symptoms worse, but research shows that guided activity supports healing. Exercise can improve blood flow, ease stiffness, and help tendons and joints move more smoothly. Active care is recommended for common causes of hand pain, including tendon irritation, carpal tunnel syndrome, and hand osteoarthritis1. Rest alone often leads to more stiffness, while gradual movement helps restore comfort and confidence.
Effective exercises for hand pain
Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.
1. Hand tendon glide
Why it helps: Helps tendons move smoothly, which may reduce stiffness and discomfort.
How to do it: Place your hand upright with your fingers straight. Slowly curl your fingers into a hook fist, then a full fist, and then straighten again. Now, bend your knuckles, making a straight fist. Move gently and avoid forcing the motion. Evidence suggests tendon and nerve gliding can support symptom relief in mild carpal tunnel syndrome, although results vary2.
2. Finger pinch
Why it helps: Helps improve coordination and reduce strain during pinching tasks.
How to do it: Touch the tip of your thumb to each fingertip one at a time. Move slowly and keep your wrist relaxed.
3. Wrist flexor stretch
Why it helps: Helps reduce tension in the muscles and tendons that cross the wrist.
How to do it: Extend your arm with your palm facing up. Use the other hand to gently pull your fingers back until you feel a light stretch in your forearm. Hold for a short, comfortable time.
4. Light grip strengthening
Why it helps: Helps improve function and reduce fatigue during daily tasks like opening jars or typing.
How to do it: Squeeze a soft ball or rolled towel with gentle pressure. Hold for a moment, then release. Keep the motion slow and pain free. Strengthening is a core part of conservative care for thumb base osteoarthritis and several tendon conditions3.
Helpful stretches for hand pain
1. Open fingers stretch
How it helps: Promotes flexibility and range of motion.
How to do it: Start with the palm of your hand facing forward, fingers straight and together. Then, spread your fingers wide, keeping them straight. Hold gently and relax.
2. Palm and finger stretch
How it helps: Helps improve flexibility in stiff fingers.
How to do it: Place your hand flat on a table. Slowly lift and lower each finger one at a time. Move slowly and stop at a comfortable height.
3. Wrist extensor stretch
How it helps: Helps ease tension from repetitive gripping.
How to do it: Extend your arm with your palm facing down. Gently press the back of your hand toward the floor until you feel a stretch along the top of your forearm.
Did you know?
People who follow guided digital exercise programs often stay more consistent, which is a key part of getting better. In one Sword study, participants completing a digital program for arm and shoulder pain showed high adherence and meaningful improvements in function, with no increase in pain5. Consistent movement is powerful, even when symptoms have been present for a long time.
Exercises to avoid with hand pain
Some movements can aggravate irritated tissues, especially early on.
Sustained tight gripping, which can increase tendon and nerve irritation.
Forceful pinching, especially with the thumb, which may worsen thumb base arthritis.
Repetitive heavy tool use, especially vibrating tools, which is linked to hand and wrist pain and carpal tunnel syndrome4.
Weight-bearing on the hands, like pushups, if it causes sharp symptoms.
These are general guidelines. Movements should feel tolerable, never sharp or alarming, and many activities can be reintroduced gradually with guidance.
Clinical insight
Clinical guidelines highlight that many cases of hand pain improve with early activity, gentle exercise, and simple support devices. Imaging is usually only needed when symptoms do not improve or when a doctor suspects something more complex. X-rays are typically the first choice when imaging is needed because they are fast, accessible, and helpful for ruling out arthritis or prior injury6.
