If you struggle to maintain a strong grip while doing simple tasks, you’re not alone. Many people have weak muscles in their hands, and poor grip strength can be a predictor of poor health outcomes. 

Strengthening the muscles in your hands can increase your grip and dexterity, which can help you be more active in your daily life. Strong hand muscles can also help you catch yourself if you trip, lessening your fall risk. Here are a few ways you can strengthen your hands at home, plus what you can do if you need outside help.

At-home exercises to strengthen your hands

Whether you’re an athlete who wants to increase your grip strength for sports or someone who just wants to be able to open a jar of spaghetti sauce, hand exercises can improve grip strength and help you be more dexterous. Here are a few simple hand strength exercises that can improve those tiny but important muscles:

• Finger stretches — These stretches can help maintain and increase range of motion in your hands and may relieve pain and swelling. Place your hands palm-down on a flat surface such as a table. Slowly, straighten your fingers as flat as you can against the surface. Do not apply excessive force. Once your fingers are fully straightened, hold for 15 to 30 seconds. Release, and repeat up to four times per hand.
• Claw stretches — These stretches can help maintain and improve flexibility and range of motion in your fingers. Hold your hands out in front of you with your palms facing you. Bend your fingertips downward until you can touch the base of each finger joint. While keeping your fingers bent, pull them back to open up the palm, making a “claw” shape with your hand. Hold this position for 30 seconds and then release. Repeat three times for each hand.
• Thumb stretches — These stretches can help strengthen your thumb joints and the four major tendons that control your thumb. Hold your hands out in front of you with your palms facing you. Slowly, bend the tip of your thumb down toward the base of your index finger. Hold this position for 30 seconds and then release. Repeat three times for each thumb.

Additionally, you can do this exercise variation: Hold your hands out in front of you with your palms facing you. Slowly, bend the tip of your thumb down toward the base of your index finger, and then trace the tip of your thumb across your palm to the base of your pinky using just the lower thumb joint. Hold this position for 30 seconds and then release. Repeat four times for each thumb.

• Grip strengthener — These stretches can help strengthen your grip, but don’t do them if your thumb joint is damaged. Hold a tennis, rubber or foam ball in your palm and slowly squeeze it as hard as you can. Hold this position for five seconds, and then release and repeat three times. Note: You can do this exercise two to three times a week, but make sure to rest your hand for 48 hours in between sessions.
• Fist stretches — These stretches can help maintain and improve range of motion in your hands. Make a loose fist by curling your fingers inward toward your palm and wrapping your thumb across your fingers. Hold for 30 to 60 seconds, and then release and spread your fingers wide. Repeat with both hands at least four times.

These stretches can help grow your hand muscles and improve grip strength. You should be able to feel a stretch when you do these exercises, but it should never cause pain. If you feel pain while doing any of these exercises, stop immediately. If the pain persists, talk to your physician or physical therapist to see if there might be an underlying cause of your pain.

How physical therapy can help you grow muscle strength in your hands

If your hand muscles and grip strength don’t improve with at-home exercises, you may need physical therapy to help you regain your strength. Your physical therapist can evaluate your condition and design a unique treatment plan suited to your needs and limitations. 

Manual therapy is a common technique that your physical therapist may use to help your muscle strength in your hands. Several methods of manual therapy can be helpful, including:

• Joint manipulation.
• Joint mobilization.
• Therapeutic stretching.
• Trigger point therapy.
• Soft tissue manipulation.

Some physical therapists have a Certification in Orthopedic Manual Physical Therapy (COMT). This is a postgraduate specialty program that focuses on manual therapy techniques. At Lattimore PT, we have 30 fully certified COMTs who can use specialized manual therapy techniques to help you address your hand strength issues.

If you’re dealing with consistent weakness or poor grip strength in your hands and fingers, you may be dealing with a deeper issue. When you’re ready to address your hand or wrist issues, contact our team for more information or to schedule an initial appointment.