Trigger Finger Pain Relief Exercises | Doctor and Physio led

In this video, I’m excited to share with you effective trigger finger exercises that can help relieve pain and improve flexibility in your hands and wrists. Trigger finger, a condition where one of your fingers gets stuck in a bent position, can be frustrating and painful. It often occurs due to inflammation or thickening of the tendons in your fingers, making everyday tasks challenging. But don’t worry; with the right exercises, you can regain mobility and reduce discomfort.

I’ve teamed up with my colleague, Ella Boy, a qualified physiotherapist, to demonstrate ten simple exercises you can do at home. All you need is a rubber band and a flat surface like a table or chair. Before starting, please consult your healthcare provider to ensure these exercises are suitable for you.

Let’s dive into the exercises, starting with wrist stretches.

Exercise 1: Passive Wrist Stretch Begin by placing your palms together in front of your chest, similar to a prayer pose. Slowly lower your hands towards your waist while keeping your palms pressed together. Hold this stretch for 10 to 15 seconds and repeat one to two times as tolerated. This gentle stretch targets your wrists and fingers, providing a mild pull without pain.

Exercise 2: Clenched Wrist Bend Make a soft fist and place the back of your hand on a flat surface with your thumb facing up. Slowly bend your wrist so your knuckles move towards your body. Hold for one to two seconds, then return to the starting position. Perform this 10 times on each hand. This movement enhances wrist flexibility and alleviates tightness in the extensor muscles.

Exercise 3: Side to Side Wrist Bend Lay your hand palm down on the table or chair surface. Gently move your wrist side to side, holding each position for two seconds. Repeat this 10 times per hand, focusing on slow and controlled movements. This exercise is crucial for improving wrist mobility without straining your fingers.

Now, let’s move on to trigger finger and thumb mobility exercises.

Exercise 4: Bent Finger Stretch Start by bringing your thumb towards the base of your palm. Touch each fingertip in turn—index, middle, ring, and pinky—holding each for about 10 seconds. Repeat this three to four times a day. This exercise helps loosen tight tendons and maintain mobility across your thumb and fingers.

Exercise 5: Rubber Band Resistance Pinch your fingertips and thumb together in a cone shape. Place a rubber band around the outside and slowly open your hand against the resistance. Perform this 10 times per hand, up to five times daily. You can adjust the resistance by adding or removing rubber bands, making this exercise versatile and effective.

Exercise 6: Finger Extensor Stretch Place your hand flat on the table or chair surface. Using your other hand, gently lift one finger at a time while keeping the rest of your hand down. Hold for a few seconds before releasing. Repeat this five times per finger, three times a day. This isolates the extensor tendons, which is particularly beneficial for fingers that feel stiff or stuck.

Next, we’ll focus on finger control and strengthening.

Exercise 7: Finger Abduction (Version 1) Hold your affected finger next to its neighboring finger. Using your other hand, gently squeeze them together. Then, try to actively separate them against resistance. Repeat this five times, three sessions a day. This exercise builds strength in the small hand muscles responsible for finger control.

Exercise 8: Finger Abduction (Version 2) Spread the same two fingers apart in a V-shape, using your opposite hand to gently push them together. Resist by actively spreading them again. Repeat this five times, three times daily. This exercise enhances endurance and control across your hand.

Exercise 9: Finger Curls Rest the back of your hand on a table or chair, palm facing you. Form a gentle fist and slowly uncurl all fingers and thumb until fully extended. Hold the extended position for two seconds, then repeat. Aim for 10 repetitions per hand. This exercise helps maintain grip strength while encouraging smooth extension.

Exercise 10: Tendon Gliding Start with your fingers spread wide. Bend your fingertips to the top of your palm and return. Then bend them to the middle of the palm and return, followed by bending them to the base of the palm and returning. Finally, touch your thumb to each fingertip one at a time. I recommend completing three sets of this twice daily. This coordinated movement helps your tendons glide freely, which is especially important in managing trigger finger.

As a bonus, consider fingertip and middle joint bends. Stabilize the finger below the top joint and bend just the tip. Then stabilize it below the middle joint and bend it forward. If comfortable, bend both joints together. Repeat each movement twice a day to improve joint mobility and control in your fingers.

Thank you for joining us! Remember, these movements should be done gently. Consistent stretching and strengthening can lead to significant improvements in trigger finger symptoms. Take it slow, stay regular, and you’ll likely notice positive changes over time. If you found this video helpful, please leave a comment and consider subscribing to the channel for more informative content.

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