Page Loader
Summarize
Dealing with stiff knuckles? We've an answer
Refer to this guide

Dealing with stiff knuckles? We've an answer

Feb 18, 2025
05:46 pm

What's the story

Musicians, office workers, and everyone in between can benefit from increasing the flexibility of their knuckle joints. Stiff knuckles can result in discomfort and a decrease in overall hand function. This article provides five easy-to-follow exercises specifically aimed at improving the flexibility of your knuckle joints, allowing for smoother hand movement and a lower risk of strain.

Finger lifts

Finger lifts for improved mobility

Place your hand flat on a table, palm down. Slowly lift each finger off the table one at a time, holding it in the air for a few seconds before lowering it back down. Repeat this exercise 10 times for each finger. This exercise helps in increasing the range of motion and flexibility of each knuckle joint individually.

Hand stretch

Hand stretch for overall flexibility

Extend your arm out in front of you with your palm facing down. Use your other hand to gently pull back on the fingers of the extended hand until you feel a stretch in your knuckles and wrist. Hold this position for 15-20 seconds before releasing. Repeat three times on each hand. This stretch targets all knuckle joints at once, enhancing overall flexibility.

Fist clenching

Fist clenching for strength and flexibility

Start with your hand open, then slowly clench it into a fist, squeezing as tightly as you can without causing pain. Hold this clenched position for five seconds before slowly releasing and spreading your fingers wide apart. Doing this exercise 10 times per session can help strengthen the muscles around the knuckles and improve their flexibility.

Thumb touches

Thumb touches for dexterity

With an open palm, try to touch the tip of each finger with your thumb one at a time, making an "O" shape with each touch. Make sure you go through all fingers from index to pinky and back again 10 times in one sitting. This exercise not only increases knuckle flexibility, but it also improves coordination and dexterity.

Wrist rotations

Wrist rotations supporting knuckle flexibility

Keeping your forearm stationary, extend your arm outwards with your palm facing downwards. Rotate only your wrist to draw clockwise circles with your fingertips for 30 seconds, then reverse directions, drawing counterclockwise circles for another 30 seconds. Perform three sets in each sitting. These rotations assist in lubricating both wrist and knuckle joints, promoting increased hand mobility.