These simple, functional exercises can help you stretch and strengthen your hands in order to continue to independently perform everyday activities.
By Beth W. Orenstein Medically Reviewed by Jason Paul Chua, MD, PhD
Exercising your hands can help you improve range of motion, relieve stiffness, and alleviate numbness.Getty Images; Everyday Health
All of these symptoms are caused by a disruption in communication between the central nervous system (the brain and spinal cord) and the sensory nerves in the hands. When your hands are affected, everyday tasks — such as writing, typing, getting dressed, and grasping or picking up objects — can become more difficult.
Is there anything that can help? Yes. In a word, exercise. “I recommend exercise to keep muscles moving and stretched, and it also stimulates the nerves to help with sensation,” explains Walls. “The goal is maximizing range of motion and strength so you can maintain the best function of your hands and stay independent with everyday activities.”
Hand exercises can help you maintain or improve your hand function so you’re better able to perform activities that require hand strength and coordination. Plus, the exercises will help with stiffness that may develop from some muscles being tight, adds Walls.
The following hand exercises for MS can also improve your ability to grip and pinch with your hands. Perform the exercises slowly, and pay attention to how you feel. “Do the exercises to a count of 2 or 3 so your muscles have a chance to fully respond and go through the full range of motion,” advises Walls. As your range of motion and strength improve, you can add resistance to increase your hand and forearm strength.
1. Finger Flexion and Extension
The goal of finger flexion and extension exercises is to slowly increase range of motion and strength, says Walls.
How to Do It Bend the fingers of one hand toward the palm to make a fist, then straighten your fingers and stretch out your hand. Start with one set of 10 reps a day, then progress to two sets in a row (or do one set twice a day). Repeat with the other hand.
If one hand is more affected by MS symptoms than the other, you might do two sets on that hand and only one set on the stronger hand. You can also use the less affected hand to stretch the more affected hand. But be careful not to overdo it. “Hand muscles easily fatigue,” warns Walls.
To focus more on strength, hold a rolled-up washcloth or ball of therapeutic putty in your hand as you squeeze and release. Place the washcloth or putty on a tabletop, squeeze it in your hand, then push or roll it back out with your fingers. These objects will provide some resistance. Walls frequently recommends Theraputty, which is available on Amazon and often comes with some pictured exercises. “I recommend a soft to medium resistance, not a firm resistance,” says Walls. “The added benefit of using Theraputty or a washcloth is the sensory stimulation that helps with numbness.”
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