If you find daily tasks difficult to do because you suffer from stiffness, swelling, or pain in your hands, the right exercises can help get you back in motion.

Therapists usually suggest specific hand exercises depending on the condition. Some help increase a joint’s range of motion or loosen tight muscles and tendons via stretching. Other exercises strengthen muscles around a joint to generate more power or to build greater endurance.

Below you will find five commonly recommended exercises for hand and wrist problems. However, if your hand condition is painful or debilitating, it’s best to get exercise advice from a physical therapist. All exercises should be done slowly and deliberately, to avoid pain and injury. If you feel numbness or pain during or after exercising, stop and contact your doctor.

Range-of-motion hand exercises

Your muscles and tendons move the joints through arcs of motion, as when you bend and straighten your fingers. If your normal range of motion is impaired—if you can’t bend your thumb without pain, for example you may have trouble doing ordinary things like opening a jar. These exercises move your wrist and fingers through their normal ranges of motion and require all the hand’s tendons to perform their specific functions. Hold each position for 5–10 seconds. Do one set of 10 repetitions, three times a day.