Top 3 Stretches for Hand and Palm Pain: Lumbrical Tightness Exercises

In this video, Michelle shows you her Top 3 Stretches for Hand and Palm Pain. These exercises will target your lumbricals and interossei muscles in the hand. These muscles are knowns as your intrinsic hand muscles and can become tight and painful from all the activities we do with our hands!

In this follow along video, you'll learn how to decrease your hand and palm pain while improving your finger mobility. We will perform these exercises to each finger and on each hand so the video which is why the video is a little long. But by the end of these stretches your whole hand will feel less tightness and pain!

And no equipment is needed for these Top 3 Stretches for Hand and Palm Pain.

All of these exercises work on improving the mobility of the interossei and lumbrical muscles of the hand. Stretching of these muscles can also be beneficial for carpal tunnel syndrome since your lumbricals can pull into the carpal tunnel. This can cause compression on your median nerve.

Lumbrical tightness can also occur if you use your hands a lot from computer use, playing an instrument, gaming, or if you've had a finger, hand, or even a wrist injury.

I am such a huge advocate of finding exercises and movement that increase your finger mobility and hand function. I know you'll find these exercises effective and easy to follow, even without having to use any equipment.

Please comment below to let me, and others, know which one of these (or if all) of these exercises helped you. And share this video with friends and family... I'm sure their hands could use a little TLC too!

TIMESTAMPS:
00:00 Top 3 Stretches for Hand and Palm Pain: Lumbrical Tightness Exercises
01:35 Exercise #1: Hook Stretch with Active Contraction
09:35 Exercise #2: Lumbrical Stretch with Palmar Stretch
13:44 Exercise #3: Finger Spread Stretch with Web Space

Hand Lumbrical Image courtesy S Bhimji MD creative commons photo

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Disclaimer:
This video is for educational and demonstration purposes only and is not to be used as a replacement for seeking medical advice or treatment of your condition. Virtual Hand Care, or its members, do not offer medical advice, diagnosis or treatment. Always consult with your doctor or healthcare provider before starting any exercise program. Please know that performing any exercise or program is solely at your own risk.

[VirtualHandCare]

Here are my Top 3 Stretches for Hand and Palm Pain: Lumbrical Tightness Exercises. The lumbricals and interossei muscles in your hand can become tight from all the work we do with our hands. 👎🙌 The stretches require quite a bit of mobility of your fingers so may be more advanced for some of you. Please let me know in the comments below how these worked out for you and how you felt afterward! 💪 Don't forget to LIKE and SUBSCRIBE so I can see all your COMMENTS. 🙏

[jjr]

you videos have really helped me through my wrist fracture and surgery....i am at the end of 4 months of OT and now just have to get those fingers able to make full fist and these exercises is just was my OT thereapist prescribed so its great to have you to watch..just hoping they will bring my hand back to 100%..

[KFun]

I was having trouble tonight. And you came along at the right time. MY HANDS FEEL SO MUCH BETTER THAN 40 MIN AGO!! THANK YOU. OMG. Any stretching I was doing was wrong. Useless. These really made a difference

[tigertbalm]

I can't thank you enough for this. My hands have been an issue but because I'm a caretaker for my parents who are in their 90's, it was daunting to try and schedule physical therapy. This is exactly what I need.

[psdaengr]

It's like you were watching me. I just noticed palm tightening and pain yesterday. These exercises are exactly what I needed.

[patkelly]

my hand therapist did not teach me these exercise instead having me play w/ putty and use heat. this is awesome! i have wrist pain. Pain in the distal pinky finger area prevent me from bending the finger 100%.

[mohsinalkindi]

I feel so lucky that i came across this video, the exercises are very helpful, thanks a lot for the informative video

[KylaFuller]

I feel the most tightness at the base of my thumb but I don’t feel these stretches really included the thumb. The first one helped the most although I can’t figure out the hand positioning.

[shamgar]

Omg, I've been struggling with pain and loss of grip strength on my right hand for months and had no clue how to fix it. These exercises immediately brought relief. You are a life saver, thank you! thank you! thank you!

[jayceelopeezy]

Wow thank you so much for this video! I've been suffering from this type.of pain since I started using a cane to help me walk & this is the 1st & only video that has brought me relief to my left hand!! TY! TY! TY!🙏🏼🙏🏼🙏🏼👏🏼👍🏼

[Aranak]

wow i have slight nerve damage on all my left side and tried your exercise anyway and its gave me at less some temporary relief

[caranaivan]

I kneaded a lot of dough for an event and the pain the next morning was unbearable....this definitely helped relieve it a bit! Tysm

[amycarter]

Best one ever. First time release. Thank you!

[eileenscheindlinger]

I watched so many videos before this one, and nothing was helping the pain in my left palm but your stretches actually brought my pain down a few levels... thank you! ❤

[Unlimited]

I do a lot of gardening for a property and spend a lot of time having to use water cans and hoses. The weight and tension on my right hand eventually started to cause pain. It's been aching for a month and I wasn't sure what to do. This stretch provided instead relief. I will incorporate these exercises into my daily routine to rehab my hand. Thanks so much

[imhotep]

Thank You!!!

The palms of both hands were so tight that it was generating pain all the way up through into the neck. I believe that the tightness in the palms resulted in a lack of blood flow circulation which caused the ancillary issues. I have been stretching the fingers, but while they were straight. This bent position appears to target the muscles with the necessary precision.

[Mickyi]

Wow best stretch I felt since my therapist

[ShashikalaR-rt]

Hi! Mam very nice explanation but I am having too much paini in my palm and fingers.

[claudiadaisa]

Thank you very much. It was really helpful!

[lightshapes]

thanks for great xcises! But like to add: My background is one hand being in a cast for 5 weeks. One or two finger suffered much more damage from that. So the 1. xercize is great cause each finger gets full attention. 2. xercize focus more on the whole hand. But it is possible to focus on and press at each knuckle if big variation in stiffness (using thumb& index of other hand) before opening and strectching !?