Home Exercises Procedures For The Thumb
About Course
Thumb Exercises – You know those really painful cramps in your thumb from typing for too long? Well, you can combat that discomfort with a few simple stretches. One of the most common and easy to do is called “tabletop” stretching which has basically become an internet sensation amongst typists over the past year or so! It’s as if we knew how important it was but never had this kind of relief before then-now they are everywhere on social media posting pics about their thumbs being pain-free!! So all of us avid texters out there should be doing these exercises at least once every couple of hours (or even more) throughout our day!!!
DeQuerveins Stretch
Grip affected hand with unaffected hand. Cup affected hand with thumb over big thumb joint, and other fingers around the hand. Slowly stretch thumb and hand down the pinky side of the hand, hold 30 seconds and slowly release.
Hold 30 Seconds
Repeat 5 Times
Complete 2 Sets
Perform 1 To 2 Times a Day
PROM THUMB FLEXION EXTENSION
Use your unaffected hand to hold your affected thumb. Use your unaffected hand to bend your affected thumb at the knuckle so it curls up in your palm. Then straighten your thumb and repeat.
Hold 30 Seconds
Repeat 5 Times
Complete 2 Sets
Perform 1 To 2 Times a Day
THUMB OPPOSITION COMBO
Start with an open palm and fingers extended. Next, touch the tips of the first and second fingers. Then return to open palm.
Next, touch the tips of the first and third fingers, etc until all fingers have performed as shown.
Hold 30 Seconds
Repeat 5 Times
Complete 2 Sets
Perform 1 To 2 Times a Day
Thumb Strengthening Exercises
- Wrap a rubber band around the hand, lay flat on the table.
- Spread rubber band out using the thumb.
Hold 30 Seconds
Repeat 5 Times
Complete 2 Sets
Perform 1 To 2 Times a Day
THUMB FLEXION EXTENSION
Bend your thumb across the palm of your hand, then extend it out to the side as shown. Repeat.
Hold 30 Seconds
Repeat 5 Times
Complete 2 Sets
Perform 1 To 2 Times a Day
Thumb Abduction Theraputty
Make a small putty ring around your thumb and index finger.
Pull your thumb away from your fingers, keeping the thumb in front of your index fingers.
Hold 30 Seconds
Repeat 5 Times
Complete 2 Sets
Perform 1 To 2 Times a Day