Dexterity Hand Exercises
Exercises should be completed using a table, with the forearm supported as needed. Try to complete these exercises with control and concentrate on the grip required for the task. It may be best to do these exercises in short bursts in order to maintain concentration.
Support your forearm on a desk/table, hold the weight in your hand palm facing down. Bend your wrist up as if you are about to knock on a door. Control your wrist back down to the start.
Support your forearm on a desk/table, hold the weight in your hand palm facing up. Bring your wrist up and slowly control your wrist back down to the start.
Use a stress ball, if you don’t have one roll up a ball of socks. Squeeze as hard as you can for 30 seconds rest for 10 seconds and squeeze again. Repeat 5x.
Roll the therapy putty/play doh between your palms. Co-ordinate the rolling firstly to make a sausage by moving your palms backwards and forwards. Once you have formed a sausage begin moving your hands in a circular motion to form a ball. You can also splat the ball flat afterwards making sure to spread your fingers as wide as possible.
Place 10 clothes pegs in a bowl, using your index finger and thumb to open the peg and transfer to the edge of the bowl.
9 Hole Peg Test
The aim of the 9-hole peg test is to complete it in as little time as possible. Its a good idea to time how long it takes you to complete it and then try it again at a later date and compare your times. Start with the pegs in a bowl, using one hand place the pegs, one at a time from the bowl upright into the base.
Paper Clip Chain
Starting with a bowl of paper clips, place the clips out onto the table. You may need to open the paper clips to link them. As you link them they will create a chain. This task is good for practicing your dextrous movements using your index finger and thumb.
Place the pad of your index finger and thumb together, to resist this try interlink your other finger and thumb and pull. Repeat this with your middle finger, ring finger and little finger.
Concentrate on making the movement specific. Bend your thumb in the positions shown in the photos. You may need to support your hand/ arm.
Coin Pick Up
Arrange some coins flat on the desk. Using your index finger and thumb pick up the coins. It may be difficult to get your finger under the edge of the coin. Ensure you are using one hand only and are picking the coins up off a flat surface. Stack the coins one on top of the other.
Ball Roll Under Hand
Using a firm ball I.e. tennis ball; place the ball under you hand and apply pressure down through your palm. Slowly roll the ball, moving from the heel to your knuckle. Some areas may feel more sensitive, try to work into these areas.
Spread your fingers as wide as you possibly can, feel a stretch In the palm of your hand. Bring your fingers back in to touch each other and squeeze. Repeat this 10x.