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Hand and finger exercises to reduce the risk of "trigger finger" in daily life.
Because most cases of trigger finger are caused by repetitive hand use without rest or stretching, gentle daily hand exercises can help reduce inflammation of the tendon sheath and increase the flexibility of the finger tendons.
Why you should exercise your hands every day.
The tendons in our fingers are constantly working, whether typing on a phone, lifting objects, or using a computer. When used repeatedly without rest, the tendons rub against the tendon sheath, causing inflammation and a "finger catching" sensation.
💡 Stretching your hand muscles for a few minutes each day can stimulate blood circulation, reduce tension, and prevent trigger finger in the long term.
5 exercises to reduce the risk of trigger finger.
Repetitive use of hands and fingers in the same position for extended periods, whether typing, using a phone, or doing housework, increases the risk of developing "trigger finger." But don't worry! We have 5 hand and finger exercises to help reduce the risk and alleviate pain.
Position 1: Finger Spread
Slowly spread your five fingers apart, hold for 5 seconds, then release. Repeat 5–10 times.
🩺 Helps stretch the tendon sheath and reduce pressure from all-day finger use.
Posture 2: Touch your fingertips to your thumb (Thumb Touch)
Using your thumb, touch the tips of your index, middle, ring, and pinky fingers one at a time, holding each position for 2 seconds.
🩺 This pose helps improve joint mobility and reduce tension in the flexor tendons of the fingers.
Position 3: Gentle Fist (Loosely Clenched Fist)
Gently clench your fist so that your fingertips touch the base of your thumb. Hold for 5 seconds, then slowly release. Repeat 10 times.
🩺 Stimulates blood circulation, helping to reduce tension in the finger tendons.
Position 4: Palm Stretch (Extending fingers and wrists)
Keep your arm straight with your palm extended forward. Use your other hand to gently pull your fingertips until you feel a stretch. Hold for 10 seconds.
🩺 This pose helps relax the muscles in the arms and wrists, making it ideal for people who use computers frequently.
Technique 5: Gently massage the base of your fingers (Finger Base Massage).
Using the thumb of your other hand, gently massage the tense area at the base of your fingers in small circular motions for 30 seconds.
💡 Massage helps to release fascia around tendon sheaths, reduce tension, and improve blood circulation.
Tips for keeping your hands healthy every day.
• Rest your hands every 30 minutes when using them continuously.
• Stretch your hands and fingers before starting work or using your phone.
• Avoid gripping objects tightly or lifting heavy objects.
• Maintain a comfortable body temperature, as cold can cause tendons to stiffen.
• Drink enough water to maintain joint flexibility.
📚 5 Risky Behaviors That Workers Often Overlook
📚 Trigger finger can be treated without surgery, simply by knowing what stage it's in.
"Hand exercises are the simplest way to prevent trigger finger, especially for office workers or those who use mobile phones frequently. Just a few minutes a day can significantly reduce the risk."
S Spine and Joint Hospital provides comprehensive care by specialist orthopedic physicians, along with treatment technologies tailored to each patient, ensuring you can live your daily life to the fullest and happily.
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