Instructions:
- Do exercises twice daily, once in the morning and once in the evening.
- Warm up by soaking your hand in warm water for 5 minutes or using a moist heat pack for 1 to 2 minutes.
- Hold each stretch gently. Never force your hand into position.
- Consistency matters more than intensity.
1. Palm Stretch (“Tabletop Test”)
- Place your palm face-down on a flat surface.
- Gently push down so your fingers lie flat.
- Hold for 30 seconds, then relax.
- Repeat 3 times per session.
2. Finger Extension Lift
- Lay your palm flat on a table, palm-up.
- Use your other hand to gently lift each finger (one at a time) into extension.
- Hold each lift for 10 seconds, then lower.
- Repeat on all five fingers 3 times.
3. Finger Spread Stretch
- Place your hand flat on a table (palm-down).
- Gently spread your fingers apart as far as comfortable.
- Hold for 10 seconds, then relax.
- Perform 5 repetitions, rest briefly, then another set.
4. Tabletop Finger Curls (Flexion)
- Keep your palm flat on a table.
- Curl your fingertips down to touch the surface, then flatten them again.
- Repeat 10 to 15 times slowly (about 1 curl per second).
5. Tendon Glide
- Straighten fingers fully.
- Bend at the knuckles so fingertips point toward your palm (like forming a hook).
- Then curl fully into a fist.
- Reverse gently through full fist, hook, then straight.
- Perform 5 to 7 cycles.
6. Palm Massage
- Use your opposite thumb to massage across the palm, especially near the base of your ring and little fingers.
- Apply gentle pressure and move in circular motions for 2 minutes.
- Helps promote circulation and ease fascia tightness.
7. Finger Walking
- Stand or sit at a table.
- “Walk” your hand forward using fingertips, then backward toward you, keeping the palm in contact with the surface.
- Continue for 30 seconds each direction.
8. Resistance Flatten (Optional)
- Place the fingers of one hand under a rubber band looped around your other hand’s fingers (above the second knuckle).
- Press the fingers outward against the resistance, then relax gently.
- Repeat 10 times, then switch hands.
✅ Track Your Progress
| Date | Tabletop Flat? (Yes/No) | Pain or Discomfort Level (0–10) | Notes (limitations, ADL impact) |
|---|---|---|---|
| June 1 | Yes | 1 | Slight tightness after typing. |
| June 15 | Yes | 0 | Improved range, no new bumps. |
| … |
- Use this chart to note changes in flatness, discomfort, or function.
Download the full guide here with 31-day exercise tracking table: DUPUYTREN CONTRACTION DAILY HAND EXERCISE SHEET
Daily Hand Care Tips
- Warm before and stretch after typing or prolonged hand use.
- Ergonomic tools such as cushioned pens, button hooks, and jar openers can help.
- Stay hydrated and maintain good blood sugar levels if diabetic.
- Avoid smoking and excessive alcohol, as these can worsen fascia health.
💡 When to Seek Help
- If tabletop flatness worsens or fingers continue to curl.
- When daily tasks become significantly harder, such as buttoning, typing, or gripping.
- To discuss early interventions like injections or needle release.
Tip: Keep this sheet in your bathroom or workspace for routine use. Consistency is powerful. Small daily efforts help preserve hand function and may reduce the need for invasive treatments later.
Read Also: Loguytren Problems: Definition, Causes, Symptoms, Examples, Treatments, and Prevention
