Hand Exercises IN VACAVILLE

Chiropractic Vacaville CA Hand Exercises

Doing hand and finger exercises will relieve tightness and regulate healthy blood circulation to the extremities. You will find ways time to stretch just until you start feeling tightness in your muscles. These exercises shouldn't trigger any pain. They are designed to help you achieve maximum range of motion in your fingers, hands, and wrists.

You can incorporate this practice to achieve immediate relief from peripheral neuropathy. Doing low impact daily exercises will also decrease any long-term effects from nerve damage as well. Even though diabetic nerve damage is irreversible, other types of neuropathy has the potential for nerve regeneration just as long as the patient do these exercises regularly combined with other treatment methods as well as following a proper diet and healthy supplements.

If your nervous tissue is damaged beyond repair, these hand exercises in Vacaville will restore your hand's sensitivity and help you regain your better quality of life.


Finger Touching

To mitigate the symptoms of neuropathy, this foundational finger exercise will do the trick. Symptoms such as numbness, tingling, weakness, or continual pain in your hands and arms will be relieved through circular finger touching. Here's how to do it:

  • Form a circle using each of your fingertips and touch them with your thumb one-by-one.
  • Once you've made a full rotation on each finger, open your hand and stretch your palm and fingers before you do the exercise again.
  • Repeat this session for 10 times to experience the best effects.

To relieve your neuropathy symptoms even further, combine it with multiple finger exercises. You can do this by following the finger touching exercise with finger lift exercises.

  • Place your palm flat on a table or against any hard surface.
  • Slowly lift and fully extend each finger off the surface while putting the rest held down.
  • Do this on every finger and repeat the process for 10 more times.

Another finger exercise you can try is the thumb flex. This will promote a better range of motion on your thumbs in a hurry.

  • Place your hand before you and bend your thumb across your palm and reach for the base of your little finger while doing so.
  • Hold your thumb in that position for 20-30 seconds and make sure that your hand is straight and steady. Do this on your other hand as well.

Thumb Circles

This exercise will relieve any tension on the arms and hands, lowering pain and sensitivity while also relaxing your arm muscles. There are also other exercises that can reduce stiffness in your fingers and hands as effectively and quickly. As you grow more accustomed to this exercise, you can increase the exercise's duration. For the best results, do this exercise for 3-5 times each day. Here's how to do it:

  • Bring your arms together until it forms a conventional player position. You can do this by touching the pads of your fingers together or just intertwine them.
  • Maintain this position in a way that's comfortable to you and can give freedom of movement to your thumbs. Now, start sliding your top thumb over the other, and then slide it under. You will find this motion similar to twiddling your thumbs.
  • Once done, put the other thumb on top and repeat the exercise.
  • Make sure that your fingers are still and continue doing this motion for 1 minute.

If you're starting to feel pain when doing thumb circles, you must have to work on your wrist flexion and range of motion first. The best way to work your wrist and the flexibility of your fingers is to create a strong fist while gently rotating it in a circular motion.

As you make a full rotation, release your fist and stretch your hands before doing another run. You can also do this as a warm up before doing thumb circles.


Wrist Flexor Stretch Followed by Extension and Flexion

This exercise can get rid of stiffness and restore feelings on your hands right away. This is to be followed by an extension and flexion so that you'll be following an exercise that promotes flexibility on the joints while strengthening the muscles at the same time. Here's how to do it:

  • Start by sitting in an upright posture.
  • Extend your right arm out before you.
  • Point your wrist upwards and gently bend it back.
  • You can use your left hand to gently pull your wrist, stretching it lightly.
  • Maintain this position for 20-30 seconds.
  • Rotate your wrist while pointing your fingers toward the ground.
  • Use your other hand to pull your wrist gently and hold that position for 20-30 seconds.
  • Do it with the other hand and repeat the sequence.

Here's how to follow it up with a wrist extension and flexion:

Put your forearms across a table with your wrist and a small section of your arm hanging off the edge. This should be done with your palms facing down.

  • Bend your wrist upwards and close it in a fist.
  • Maintain this position for about 8 seconds.
  • Slowly drop your hand.
  • Lower your fingers then stretch it slightly towards the ground.
  • Do this for 10-15 times before doing it on the other arm.

A wrist flexor followed by an extension and flexion workout will reduce tension from your arms thus making the fingers and hands far less painful. This will promote a better range of motion on your wrist and could help you maintain a good grip when you do this exercise daily.


Grip Strength Training

Hand exercises that promotes grip strength is the best form of physiotherapy for neuropathy. Just like other hand exercises for nerve pain, you should also work on your grip on a daily basis. The easiest way to do this is to hold a rubber stress ball in the palm of your hands. Just do a squeeze and release motion, then do this for 10 more times. Do this on the other hand and the session is complete.

  • You can follow up this exercise with a pinch grip training. Pinch and hold the stress ball using your thumb and each of your fingers one-by-one, do this for 3 repetitions on each hand. You can do this hand exercise for 2-3 times a day for the best results.
  • Another form of grip strength training is by using resistance equipment such as grippers, grip strength rings, and finger stretching bands. Try experimenting it with different types of grip exercises until you find a routine that's comfortable to you.

After 2-3 months of daily practice, it will reduce the tingling, numbness, and pain intensity on your hands. Pair this up with a healthy routine to increase the feelings on your hands.


Nerve and Tendon Gliding

This exercise is designed to allow your tendons to glide smoothly which will let you perform daily activities like typing or gripping without any pain.

By practicing this regularly, you will slowly restore optimal mobility on your hands and wrists. Make sure to do it 5 times on each hand in every session and repeat it for 3 times a day. This will make your tendons glide in a healthy manner thus giving you the best range of flexibility and motion. Here's how to do it:

  • Hold your hand up before you start bending your fingers down. Do this until your knuckles are totally bent and your fingers are touching the base of the pads.
  • Maintain this position for 3-5 seconds, despite any tension.
  • Slowly return it to an open-handed position.
  • Form a fist and squeeze it gently. Hold the fist position for 3-5 seconds.
  • Once again, return to an open-handed position.
  • Bend your fingers slowly and form an "L" position. Make sure that the only bend in this position is the part where your fingers and hand meet.
  • Maintain this position for 3-5 seconds before you return it to an open-handed position.
  • Bend your fingers downward and bend at the first and middle joint only.
  • Maintain this position for 3-5 seconds with your fingertips resting against the palm.

There are several nerve and gliding exercises that are also like this. This exercise is mainly for the pain and sensitivity of neuropathy. It can alleviate the tension while also promoting a full extension of your arms, fingers, and wrists.

These hand exercises provided to you by Absolute Family Chiropractic is a great way to relieve the tension and pain brought upon by neuropathy. You can also visit their clinic if ever none of these exercises work and if your neuropathy symptoms have gone more aggressive.

Our Vacaville chiropractor will investigate and get to the underlying cause of the pain. Contact our team today with any questions that you have. We look forward to hearing from you.

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Absolute Family Chiropractic
1490 Alamo Drive Suite B
Vacaville, CA 95687
(707) 474-5688