EXERCISES FOR NEUROPATHY OF THE HANDS

Because adjacent joints stiffen up when there are problems with one part of the body, we include nearby joint release as a means to improve circulation and sensation, while at the same time reducing tension. We approach the hands by first moving the shoulders, elbows and wrists. Then we move the hands to improve strength and flexibility while reducing symptoms of neuropathy. Nervous system health is then addressed.

Repeat each of the following exercises 4 times in each direction on each side unless otherwise noted.

Shoulder Series:
  • Shoulder joint circles: Hands on your shoulders, circle your elbows, keeping them close to your waist.

Rotator cuff series: Sit with both legs to your left, tilt your torso forward over your legs keeping your spine straight, place your left hand on your right knee. Position yourself so your right arm won’t bump into anything. Let your right arm hang freely, like a rag doll arm.
  • Shoulder joint circle: Circle the arm gently in each direction.
  • Shoulder joint twist and stretch: Straighten the fingers and twist your palm forward and back.
  • Repeat on the other side, taking your legs first to the right.

Elbow series:
  • Shoulder touch: Sit with your arms in your lap with your palms facing up. Gently touch your shoulders and then relax your arms.
  • Elbow joint circle: Bend one elbow and place it in your cupped other hand. Gently circle your lower arm in both directions while holding the upper arm motionless. Do not circle your wrist. Instead circle only your forearm in a very easy and relaxed manner.

Wrist series:
  • Wrist Stretches: Gently stretch the underside of the wrist and then the top of the wrist. Include the thumb.
  • Wrist Circles

Hand Exercises:
  • Pull and twist: Grab the end of each finger and gently pull and twist.
  • Straighten and bend and grab: Straighten and bend the fingers. Then using an open handed fist, grab repeatedly as if you are a bird grabbing onto a branch.
  • Hand and arm stretch: Clasp your hands, turn your palms facing away from you and stretch to straighten your elbows. Keep your feet planted firmly on the ground as you stretch forward.

Nervous System Exercise: Thumb to Finger Combination: 
  • Touch each finger to the thumb in sequence, both hands at the same time. First, bring your index finger and your thumb together; then bring your middle finger and your thumb together; your ring finger and your thumb; and finally your little finger and your thumb. Do the same exercise, opposite direction with the order of your fingers.
  • The exercise is significantly enhanced if you include using your voice along with the finger movement. As you tap your thumb to your index finger say:  “Index Finger, Middle Finger, Ring Finger, Little Finger”, etc.
  • You can train yourself to do the exercise with each hand going opposite directions at the same time. To prepare for this, hold both hands out in front of you with your palms facing up to the ceiling. Tap each finger to its thumb starting from the left side of both hands across to the right in sequence. So you will be starting with the little finger on the left hand and the index finger on the right. Reverse direction by beginning on the right and traveling to the left. Eventually work with both hands at the same time, starting with the little finger on the left hand and the index finger on the right hand. This takes practice. Do not give up.