11 exercises to relieve forearm and hand pain

Movement can ease pain and make the body feel better. Here are some simple exercises to help relieve pain and your hands and forearms.

• Sit with your left arm extended, palm facing up.
• Use your right hand to stretch the palm back by gently applying pressure until you feel a stretch in your forearm.
• Hold for 30 seconds and repeat three times.

• While seated, rest your forearm on a pillow on a table, with your palm facing the floor holding a one-pound dumbbell.
• Without moving your forearm, lift the weight toward the ceiling.
• Do three sets of 10 repetitions with each wrist.
• Increase weight in increments when 10 reps become too easy.

• Sit with your left arm extended, palm down, wrist relaxed.
• Use your right hand to stretch the wrist so that your fingers point to the floor, or until you feel a stretch in the top of your forearm.
• Hold for 30 seconds. Repeat three times, then switch arms.

• While seated, rest your forearm on a pillow on a table, with your palm facing the ceiling holding a one-pound dumbbell.
• Without moving your forearm, bend your wrist up.
• Return to start. Do three sets of 10 with each wrist.

• Seated, rest your forearm on a pillow on a table, with your palm facing the floor, grasping the end of a one-pound dumbbell.
• Without moving your elbow, slowly turn your palm up.
• Return to start. Do three sets of 10 repetitions.

• Hold your fingers close together and pointing to the ceiling.
• Bend the top two joints of your fingers, keeping your wrist and knuckles straight.
• Move slowly and smoothly to return your hand to the starting position.
• Start with 10 repetitions with each hand and increase to one to three sets as tolerated.

• Hold your hand upright, fingers pointing to the ceiling, and spread apart.
• Make a loose fist, wrapping your thumb around the outside of your fingers.
• Don't clasp your fingers tightly. Return to the starting position.
• Do this 10 times, then switch hands.

• Spread your fingers as far apart as you can and hold for a count of 10.
• Slowly relax your fingers and bring them together.
• Return to the wide-open position.

• Grab a rubber ball or a folded sponge in the palm of your hand and squeeze lightly.
• Do three sets of 25 reps with each hand.

• Place a rubber band around all five fingertips.
• Spread your fingers, then relax them. Do three sets of 25 repetitions.
• If the exercise feels too easy, add a second rubber band or a thicker band to provide more resistance.

• Rest your hand on a flat surface, such as a table, with your palm down and your fingers relaxed and slightly apart.
• Moving one finger at a time, slowly walk your fingers toward your thumb, starting by lifting and moving your index finger, followed by your middle finger, ring finger and pinky.
• Keep your wrist and hand stationary. Do 10 repetitions. Repeat with your other hand.

• Hold your hand upright, fingers and thumb straight.
• Bend your thumb across your palm, touching it to the pad of your palm just under your pinky or as far as you can comfortably reach.
• Return to start position.
• Slowly and smoothly form the letter "O" by touching your thumb to each fingertip, straightening thumb and fingers after each motion.
• Repeat with your other hand. Do 10 repetitions.

These easy exercises can be done in the comfort of your own home, require no equipment and just a few minutes of your time. Try them for effective pain relief.