Neuropathy in Your Hands? Try These 10 Simple Exercises for Relief

When it comes to managing neuropathy in the hands, medications and topical treatments often get all the attention. But here’s something just as valuable—yet often overlooked: simple daily movement.

Targeted hand and wrist exercises can play a crucial role in your self-care routine. They’re not designed to cure neuropathy, but they can:

• Improve circulation
• Support nerve function
• Reduce stiffness and discomfort
• Restore a sense of control in your hands and fingers

And the good news? These exercises are gentle, safe, and easy to do right at home. Whether you’re just starting out or looking to add to your current routine, this guide walks you through 10 expert-recommended moves that can make a real difference.

But first—let’s cover a few quick safety tips to make sure you’re starting off on the right foot (or hand, in this case).

How to Safely Perform Hand Exercises for Neuropathy

Before jumping into any new routine—especially one focused on nerve-related symptoms—it’s important to start with a few safety basics. These exercises are generally safe for most people with neuropathy, but here’s how to make sure you’re doing them the right way:

Check in with your doctor or physical therapist

Even gentle movements can have unintended effects if there are underlying conditions involved. A quick consultation ensures the exercises you’re about to try are appropriate for your specific case.

Start slow and ease into it

It’s normal to feel a bit stiff at first. Begin with a few repetitions and gradually increase the duration and intensity as your comfort and strength improve.

Don’t push through pain

A little tension or stretch is okay—but sharp pain or discomfort is a sign to stop. Always listen to your body.

Stay consistent

The benefits come with regular practice. A few minutes a day can go a long way in reducing symptoms and improving hand mobility over time.

And remember: peripheral neuropathy is a complex condition. These exercises are just one piece of the puzzle. They work best when combined with broader care—like managing blood sugar, addressing inflammation, and getting enough rest.

Related Post: Best & Worst Foods for People with Neuropathy

10 Gentle Neuropathy Exercises to Strengthen Your Hands, Fingers & Arms

Here are 10 simple exercises for your hands, fingers, and arms that may help ease nerve pain, boost circulation, and support better movement.

Perfect—that’s the best format for clarity and ease of use. Let’s jump into the first few exercises. Each one will have its own section with a short intro, expert-friendly tone, and clear step-by-step instructions.

1. Gentle Hand Stretches

Best for: Easing tension and improving flexibility in fingers and palms

This simple stretch helps loosen stiff joints and muscles in the hands. It’s a great way to start your routine and prepare your hands for more movement.

How to do it:

1. Sit comfortably with your back straight and shoulders relaxed.
2. Hold one hand out in front of you, palm facing down.
3. With your other hand, gently lift each finger one at a time, holding it up for a moment, then lowering it.
4. After each finger has been stretched individually, try lifting all fingers at once, holding the stretch for 3–5 seconds.
5. Repeat with your other hand.

Don’t rush through this one. The slower and gentler you go, the better your nervous system responds.

2. Wrist Rotations

Best for: Increasing wrist mobility and improving blood flow

Wrist rotations can help reduce stiffness and enhance range of motion. They’re especially helpful if you’ve been holding devices or typing for long periods.

How to do it:

1. Sit or stand with your arms at your sides and elbows bent at 90 degrees.
2. Slowly rotate both wrists in a circular motion—start clockwise.
3. Complete 10–15 rotations, then switch to counterclockwise.
4. As you get more comfortable, increase the size of your circles.

Stop if you feel any sharp pain—this should feel smooth and controlled, not forced.

3. Finger Taps

Best for: Improving circulation and stimulating nerve pathways

Finger taps may seem simple, but they activate small muscles in the hands and help keep blood flowing to your fingertips.

How to do it:

1. Rest your hand on a flat surface like a table or your lap.
2. Lift one finger at a time and tap it back down—starting with your thumb and moving toward your pinky.
3. Once you reach the pinky, reverse the order and go back toward the thumb.
4. Repeat for 30 seconds on each hand.

Challenge yourself to go a little faster each time while keeping movements controlled.

4. Soft Ball Squeeze

Best for: Building hand strength and improving grip

Using a soft or stress ball is an excellent way to strengthen your hand muscles without causing strain. It also promotes better circulation.

How to do it:

1. Hold a soft stress ball in one hand.
2. Squeeze gently but firmly—just enough to feel the muscles engage.
3. Hold the squeeze for 5 seconds, then relax.
4. Repeat 10–15 times, then switch hands.

Try squeezing with just your fingers or just your palm for a different kind of challenge.

Great! Let’s keep it going with the next batch—exercises 5 through 7—still in that clear, friendly, and expert-backed tone.

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5. Finger Bends

Best for: Improving hand flexibility and mobility

Finger bends help maintain joint movement and prevent stiffness, especially in the smaller finger joints that often get overlooked.

How to do it:

1. Hold one hand out in front of you with your palm facing down.
2. Slowly bend your fingers toward your palm, making a soft fist.
3. If needed, gently assist with your other hand to complete the motion.
4. Hold for 5 seconds, then slowly straighten your fingers back out.
5. Repeat 10–15 times, then switch to the other hand.

Don’t force a tight grip. It’s about movement, not muscle right now.

6. Handgrip Strengthener

Best for: Strengthening grip and muscle endurance

Using a handgrip device can increase hand strength over time. It’s a great option if you’re working toward more independence in daily tasks like opening jars or buttoning clothes.

How to do it:

1. Choose a grip strengthener with light resistance to start.
2. Hold it in one hand with your fingers wrapped around the handle and your thumb on the other side.
3. Squeeze gently but firmly—enough to activate the muscles without straining.
4. Hold for 3–5 seconds, then release.
5. Repeat 10 times, then switch hands. Rest between sets if needed.

Avoid overusing this tool if you feel joint pain or fatigue. Stick to short sets and work up gradually.

7. Thumb Extensions

Best for: Strengthening thumb muscles and improving coordination

The thumb does a lot of heavy lifting—literally. Thumb extensions help counteract overuse and pain, especially from gripping or texting.

How to do it:

1. Place a small rubber band around your fingers and thumb, just above the knuckles.
2. Keep your fingers straight and slowly open your hand, stretching your fingers and thumb apart.
3. Hold the stretch for a few seconds.
4. Return to the starting position slowly and with control.
5. Repeat 10–12 times per hand.

If the rubber band feels too tight or snaps, switch to one with lighter resistance or loop a hair tie for a gentler stretch.

8. Thumb Touches

Best for: Improving fine motor skills and finger coordination

This is a simple, equipment-free exercise that helps improve dexterity and rebuilds neural connections between your fingers and brain.

How to do it:

1. Sit or stand comfortably with your arm raised in front of you, palm facing up.
2. One at a time, touch the tip of your thumb to the tip of each finger—starting with your index and moving to the pinky.
3. Pause briefly with each touch before moving to the next finger.
4. Once you’ve completed the sequence, repeat it in reverse order.
5. Switch hands and do the same.

As you improve, try doing this exercise with your eyes closed to increase sensory awareness.

9. Wrist Flexions & Extensions

Best for: Easing wrist tightness and improving joint mobility

These basic wrist movements help loosen stiffness and restore smooth movement, especially helpful if you experience wrist fatigue or cramping.

How to do it:

Wrist Flexion:

1. Hold your arm straight out with your palm facing up.
2. Gently bend your wrist so your fingers point down toward the floor.
3. Hold the stretch for 5–10 seconds, then return to the starting position.

Wrist Extension:

1. Flip your palm to face down.
2. Gently bend your wrist upward so your fingers point toward the ceiling.
3. Hold for 5–10 seconds, then relax.

Repeat both stretches 5–10 times with each hand.

You can use your opposite hand to assist the stretch for added control and gentleness.

10. Arm Stretches

Best for: Reducing tension in the upper arms that can affect hand nerves

While neuropathy affects the hands directly, stretching your arms helps release tightness in the shoulders and upper limbs—giving your nerves more space to function freely.

How to do it:

1. Stand or sit tall with your feet shoulder-width apart.
2. Raise one arm overhead and bend it at the elbow so your hand drops behind your head.
3. With your opposite hand, gently push the bent elbow back and downward until you feel a stretch through the back of your arm.
4. Hold for 10–20 seconds, breathing steadily.
5. Repeat on the other arm.

Stretching tip: Keep your neck relaxed and avoid arching your back while holding the stretch.

Final Thoughts: Small Daily Moves, Real Relief Over Time

Neuropathy in the hands can be incredibly disruptive—but these small, intentional movements can help you regain function, improve circulation, and support nerve health over time.

The key? Consistency and patience. These exercises aren’t a quick fix, but they’re a powerful step in your self-care toolbox. Whether you do them in the morning, during a TV break, or before bed, a few minutes each day can truly make a difference.

What’s next?

• Pick 3–4 of these exercises and add them to your daily routine.
• Bookmark this guide so you can come back anytime.
• And if you’ve tried any of these already—what’s helped you most? We’d love to hear your experience in the comments below!