4 Thumb Rehab Exercises To Relieve Pain And Improve Mobility

  references
  
      Tufts Medical Center: "Thumb Sprain Exercises"
    
      Tufts Medical Center: "Skier’s Thumb (Ulnar Collateral Ligament Sprain) Exercises"
    
      Stanford Healthcare: "Gamekeeper’s Thumb (Skier’s Thumb)"
    
      American Academy of Orthopaedic Surgeons: "De Quervain's Tendinosis"
    




These thumb rehab exercises can help improve strength and range of motion.

Image Credit: vkbhat/E+/GettyImages

Image Credit: vkbhat/E+/GettyImages

Before you try these moves, ask your physical therapist about which thumb rehab exercises are best for your injury.

        Sets
       
        2
      
        Reps
       
        15

Hold a small rubber ball — one that’s small enough to fit into your palm. Grasp all of your fingers around it and squeeze the ball as tightly as possible. Hold this position for 5 seconds.

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        Sets
       
        2
      
        Reps
       
        15
      


        Sets
       
        4
      
        Reps
       
        5

Pick up a small object (like a die) between your pointer finger and thumb. Put the object back down. Pick up the object with only your middle finger and thumb. Put it back down. Repeat this motion using each of your fingers and thumb, one at a time.

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        Sets
       
        4
      
        Reps
       
        5

Lay your hand down flat on a table. Stretch your thumb away from your palm as far as you can. Hold this position for 5 seconds, then return to the starting position. Next, lift your hand slightly off the table in a handshake position. Stretch your thumb away from your palm as far as possible. Hold here for 5 seconds and then return to the starting position. Stretch your thumb across your palm toward your pinky finger and hold this position for 5 seconds. Return to the starting position. This sequence is 1 rep.

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Place the elbow of your affected thumb on a table or other flat surface. Gently bend your wrist forward and hold for 5 seconds. Complete 2 sets of 15 reps. Next, gently bend your wrist backward and hold for 5 seconds. Complete 2 sets of 15 reps. Gently move your wrist from side to side, as if you’re giving a handshake, and hold for 5 seconds in each direction.

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The Best Hand-Strengthening Exercises for Improving Grip

      Tufts Medical Center: "Thumb Sprain Exercises"
    
      Tufts Medical Center: "Skier’s Thumb (Ulnar Collateral Ligament Sprain) Exercises"
    
      Stanford Healthcare: "Gamekeeper’s Thumb (Skier’s Thumb)"
    
      American Academy of Orthopaedic Surgeons: "De Quervain's Tendinosis"