Dealing with stiff knuckles? We've an answer
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.