Hand Exercises

Exercises to improve hand wellness

Materials

  • Blueberry Solutions Gloves
  • Stress relief ball (soft or medium firmness, depending on your comfort level).

Warm-Up

Before starting the exercises, warm up your hands to avoid strain or injury.

  1. Finger Stretch
    • Extend your fingers wide apart and hold for 5 seconds.
    • Relax your hand and repeat 5 times.
  1. Wrist Rotations
    • Rotate your wrists in circular motions, 5 times clockwise and 5 times counterclockwise.
  1. Basic Squeeze
    • Wear your Blueberry Solutions gloves and place the ball in the palm of your hand.
    • Squeeze the ball gently, hold for 3 seconds, and release slowly.
    • Repeat 10 times with each hand.
  2. Pinch Grip Exercise
    • While wearing your Blueberry Solutions gloves, pinch the ball using your thumb and one other finger (e.g., thumb and index finger).
    • Squeeze and hold for 3 seconds, then release.
    • Repeat this with each finger (thumb + middle finger, thumb + ring finger, etc.).

Purpose: Improves finger strength and coordination.

  1. Finger Press Exercise
    • While wearing Blueberry Solutions gloves, press down on the ball using just your fingers (not your palm).
    • Focus on pressing all fingers evenly against the ball.
    • Hold the press for 3–5 seconds, then release.
    • Repeat 5 times.
  2. Opposition Exercise
    • While wearing Blueberry Solutions gloves, press the ball against your palm using your thumb.
    • Move the ball to touch the tip of each finger (thumb to index, thumb to middle, etc.).
    • Repeat this sequence 3–5 times per hand.

Purpose: Improves thumb strength and finger flexibility.

Cool-Down

  1. Hand Shake
    • Shake your hand gently to release tension.
    • Do this for 10 seconds.
  1. Finger Pull
    • Pull each finger gently with your opposite hand to stretch it.
    • Hold each stretch for 2–3 seconds.
  1. Wrist Flexor Stretch
    • Extend one arm out with the palm facing upward.
    • Use your other hand to gently pull your fingers down and back.
    • Hold for 8 seconds, then switch hands.


Tips for Success

  • Start slow: If you’re new to hand exercises, begin with fewer repetitions and gradually increase as your strength improves.
  • Consistency is key: Perform these exercises 2–4 times a week for the best results.
  • Listen to your body: Stop if you feel pain or discomfort.

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