Trigger finger exercises assist minimize finger discomfort caused by excessive time typing and are especially helpful if you have a desk job or one that includes gaming or typing on the phone for lengthy durations. When your fingers remain bent (flexed) and constricted while you type for lengthy time periods, the tendonsi surrounding your finger muscles get irritated and rigid, creating trigger finger. Trigger finger pain stops you from moving your fingers through their full hand range of motion to hold items or move them freely; basic jobs and everyday chores might become challenging.
Certain finger exercises can assist to lessen trigger finger discomfort and recover finger and hand mobility. Take 15 minutes every day to complete these 14 easy trigger finger exercises. They will help the finger tendons extend and recuperate faster, and you will be able to complete daily duties without assistance.
Trigger Finger Exercises For Pain Relief
1. Finger Extensor Stretch
How To Do
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Keep your hand flat on a sturdy surface.
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Hold the injured finger with the index finger of the other hand.
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Gently and carefully, draw the afflicted finger upward, keeping your finger as straight as possible and your palm flat.
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Pull it as far as you can without hurting.
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Hold it for 5 seconds and then release.
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Do this hand therapy for the other 4 fingers.
Sets And Reps
- 2 sets of 6 repetitions, three times a day.
2. Finger Lifts
How To Do
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Place your palm flat on a table.
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Lift your fingers (as far as possible) one by one. Keep your fingers straight and palm flat on the table.
Sets And Reps
- Do 2 sets of 6 repetitions, three times a day to develop hand dexterity.
3. Tendon Gliding
How To Do
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Fan out (stretch) your fingers as much as you can. Stretch your palm a little. This is the starting position.
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Bend all your fingers except your thumb and touch the bottom of your palm.
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Extend your fingers slowly, one portion at a time, to return to the straight starting position.
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Again, bend all your fingers except your thumb and touch the middle of your palm.
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Bring your fingers back to the beginning place.
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Touch all your fingertips with the tip of your thumb.
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Again, spread your fingers out and extend them as much as you can.
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Finally, touch the base of each finger with your thumb.
Sets And Reps
- 3 sets of 4 repetitions, three times a day.
4. Finger Spread How To Do
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Place the back of your hand flat on a table so your palm is up.
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Make a fist and open it. Stretch your fingers open as much as you can. Keep your hand flat on the table.
Sets And Reps
- 3 sets of 12 repetitions, three times a day.
5. Object Pickups
How To Do
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You would need coins, bottle caps, pencils, and/or other tiny things on a table for this task.
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Pick up each thing gently, one by one, and set them on the other side of the table. Grasp each thing with 2 fingers.
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Pick up each thing again and return it to the starting place.
Sets And Reps
- Do 2 sets of 5 repetitions, two times a day for better hand coordination.
6. Palm Presses
How To Do
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You would need a tiny softball for this activity.
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Place the ball on your palm with your fingers splayed out.
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You may support your hand by placing it on a table.
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Bring your fingers closer and grip the ball.
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Squeeze and hold for 3 seconds.
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Release the grasp and fan out your fingers as straight as you can, without moving your wrist.
Sets And Reps
- 2 sets of 5 repetitions, three times a day.
Gina Weibel, a writer and music instructor, found creative ways to develop finger strength in her kid. She adapted commonplace things into intriguing instruments for finger workouts. Describing the activities, Gina adds, “My daughter holds a ball of dough in her hand and when I say a finger number (or roll a die), she squishes only that finger deep into the dough (i).” Additionally, she employs a bulb syringe and spray bottles for varied finger workouts.
Read Also: Best Methods for Women to Gain Muscle
7. ‘O’ Exercise
How To Do
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Touch the fingertip of the injured finger with the tip of your thumb to make a ‘O.’
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Hold it for 3 seconds and then fan out your fingers as straight as you can.
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Repeat with all the afflicted fingers.
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Try to maintain your wrist motionless during the workout to isolate your fingers.
Sets And Reps
- 2 sets of 6 repetitions, three times a day.
8. Thumb Extension (Using An Elastic Band)
How To Do
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Hold a little elastic band with your thumb and index finger.
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Hold the other end of the band with the injured thumb.
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Push the thumb back and lengthen the band.
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Hold it for 2 seconds and release with control.
Sets And Reps
- 3 sets of 8 repetitions, three times a day.
9. Paper Or Towel Grasp
How To Do
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Place a small towel or a sheet of paper on a table.
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Place your hand on the table so that your afflicted hand is on top of the towel or the paper.
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Form a fist slowly and crumple the paper or the towel.
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Squeeze the towel or the paper for 3 seconds. Keep your shoulder down to isolate the work in your hand.
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Open your hand gently and fan out your fingers, extending them as far as you can.
Sets And Reps
- 3 sets of 12 repetitions, two times a day.
