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12 Trigger Finger Exercises To Relieve Finger Pain

by
ISSA Certified Specialist in Fitness & Nutrition
12 Trigger Finger Exercises To Relieve Finger Pain February 5, 2019

Do you type and click for the most part of the day? Do your fingers get painful and stiff very often? Then, there’s a possibility that your finger tendon is inflamed. This can prevent you from moving your fingers freely and make the simple task of bending your finger difficult – a condition known as Trigger Finger.

To relieve pain and regain finger mobility, you must exercise your fingers. But not just any exercise. Spend 15 minutes every day on these 12 easy trigger finger exercises, and you will be able to do day-to-day tasks without pain or assistance. Read on!

Before we begin, here’s a list of what you’ve got to know before you begin exercising.

  • What Causes Trigger Finger?

Trigger finger is caused when the flexor tendons get inflamed. Tendons attach the muscles to the bones. Your fingers have several small bones, which are also attached to bigger muscles in your arm via the tendons.When the muscles contract, your tendons and bones also get pulled.

The flexor tendons run from your forearms to your hands through a tunnel-like sheath called the flexor tendon sheath. When the flexor tendon sheath narrows down, the movement of the flexor tendon becomes restricted. This leads to flexor tendon inflammation, causing pain and difficulty in moving your fingers freely.

  • Which Muscle Do Trigger Finger Exercises Target?

Trigger finger exercises mainly target the flexor tendons that run from your forearms to your hands.

  • What Equipment Do You Need To Do Trigger Finger Exercises?

All you need is an elastic band (not always) to do these exercises.

  • How Can You Benefit From These Exercises?

These exercises can help reduce pain and inflammation.
You will able to move your fingers freely.
You will be able to hold, grasp, form a fist, type, and do other day-to-day work without assistance.

Now, you are all set to start with the exercises. Let’s begin!

12 Trigger Finger Exercises For Pain Relief

1. Finger Extensor Stretch

Finger Extensor Stretch Pinit

How To Do
  • Keep your hand flat on a solid surface.
  • Hold the affected finger with the index finger of the other hand.
  • Gently and slowly, pull the affected finger upward.
  • Pull it as far as it doesn’t hurt.
  • Hold it for 5 seconds and then release.
  • Do this for the other fingers.
Sets And Reps

2 sets of 6 reps, three times a day.

2. Finger Lifts

Finger Lifts Pinit

How To Do
  • Place your hand on a table.
  • Lift your fingers (as far as possible) one by one.
Sets And Reps

2 sets of 6 reps, three times a day.

3. Tendon Gliding

Tendon Gliding Pinit

How To Do
  • Fan out your fingers. Stretch your palm a little. This is the starting position.
  • Bend all your fingers except your thumb and touch the bottom of your palm.
  • Bring your fingers back to the starting position.
  • Again, bend all your fingers except your thumb and touch the middle of your palm.
  • Bring your fingers back to the starting position.
  • Touch all your fingertips with the tip of your thumb.
  • Again, spread your fingers out.
  • Finally, touch the base of each finger with your thumb.
Sets And Reps

3 sets of 4 reps, three times a day.

4. Finger Spread

Finger Spread Pinit

How To Do
  • Place your hand on a table.
  • Make a fist and open it.
Sets And Reps

3 sets of 12 reps, three times a day.

5. Object Pickups

Object Pickups Pinit

How To Do
  • You would need coins, bottle caps, pencils, and/or other small objects on a table for this exercise.
  • Pick up each object, one by one, and place them on the other side of the table.
  • Again, pick them up, one after another, and place back in their old place.
Sets And Reps

2 sets of 5 reps, two times a day.

6. Palm Presses

Palm Presses Pinit

How To Do
  • You would need a small softball for this exercise.
  • Place the ball in your palm with your fingers fanned out.
  • You may support your hand by placing it on a table.
  • Bring your fingers closer and grasp the ball.
  • Squeeze and hold for 3 seconds.
  • Release the hold and fan out your fingers.
Sets And Reps

2 sets of 5 reps, three times a day.

7. ‘O’ Exercise

‘O’ Exercise Pinit

How To Do
  • Touch the fingertip of the affected finger with the tip of your thumb to form an ‘O.’
  • Hold it for 3 seconds and then fan out your fingers.
  • Repeat with all the affected fingers.
Sets And Reps

2 sets of 6 reps, three times a day.

8. Thumb Extension (Using An Elastic Band)

Thumb Extension Pinit

How To Do
  • Hold an elastic band with your thumb and index finger.
  • Hold the opposite end of the band with the affected thumb.
  • Push the thumb back and extend it.
  • Hold it for 2 seconds and relax.
Sets And Reps

3 sets of 8 reps, three times a day.

9. Paper Or Towel Grasp

Paper Or Towel Grasp Pinit

How To Do
  • Place a small towel or a sheet of paper on a table.
  • Place your hand on the table so that your affected hand is on top of the towel or the paper.
  • Form a fist slowly and scrunch the paper or the towel.
  • Squeeze the towel or the paper for 3 seconds.
  • Open your fist slowly and fan out your fingers.
Sets And Reps

3 sets of 12 reps, two times a day.

10. Finger And Hand Openers

Finger And Hand Openers Pinit

How To Do
  • Massage the base of the affected finger for about 15 seconds.
  • Make a fist by bringing all your fingers close together.
  • Open your fist.
  • Close and open your fist for 30 seconds.
  • Fan out your fingers, support the back of the affected finger with the index finger of the other hand.
  • Touch the affected finger to the palm.
  • Release.
  • Do this 15 times.
  • Alternate between the two exercises.
Sets And Reps

3 sets of 6 reps, two times a day.

11. Finger “V” Stretch

Finger V Stretch Pinit

How To Do
  • Place your hand on a table.
  • Fold your thumb, ring finger, and little finger.
  • Fan apart your index and middle finger (forming a ‘V’) and then bring them close together.
Sets And Reps

3 sets of 8 reps, three times a day.

12. Finger Stretches (Using An Elastic Band)

Finger Stretches Pinit

How To Do
  • Pinch your fingers and thumbs together.
  • Put an elastic band around your fingers. This is the starting position.
  • Extend your fingers away slowly until the point it doesn’t hurt.
  • Get back to the starting position.
Sets And Reps

2 sets of 6 reps, three times a day.

These exercises are not time-consuming, and you can do then anytime, anywhere. Before we come to a close, here are a few points you should keep in mind.

Points To Remember

  • Take your medicines regularly along with exercising your fingers.
  • Stop exercising if the pain increases and talk to your doctor immediately.
  • Gently massage your hands regularly.

Trigger finger is one condition that can get serious if you do not take proper care right from the beginning. If you take your medicines regularly and do the trigger finger exercises, you will be able to recover quickly and get back to your life. So, get going and do the exercises regularly. Take care!