Trigger Finger, aka Stenosing tenosynovitis happens when the sheath surrouncing the tendon narrows and causes pain. It may oocur when the finger (or thumb) is used repetitively or you have a health condition such as arthritis, diabetes or systemic inflammation. refers to the narrowing of the sheath that is around the tendon in your affected finger.

Stretching to improve flexibility and mobility rather than exercising to increase muscle strength, is the best way to help reduce pain and stiffness.

You will need to be gentle when you’re exercising a trigger finger, as your joint may be very painful. Warming up the finger by soaking it in warm water, massaging or rotating it lightly, will help to warm up the tendons and help improve the range of motion. It’s best to avoid repetitive gripping actions until the the finger has improved is also important, if you can.

Here are some specific trigger finger exercises that may help.

1. Extensor Stretch

Place your hand with affected finger on a flat surface and hold your affected finger with your other hand. While making sure your other fingers are flat on the table, lift your affected finger up and maintain this position for a few seconds. Make sure to raise it enough to feel a light stretch. This will help bring mobility back to your injured finger.

2. Finger Stretch

Straighten your fingers and join them together. Stretch your affected finger apart enough to feel a light stretch. Hold it for a few seconds and return to the normal position. Also, try to stretch your finger backwards and forwards and maintain this position for a few seconds. This will help condition the muscles and reduce swelling.

3. Tennis Ball Squeeze

Get a tennis ball, hold it in your hand and squeeze it hard. Hold it for about 5 seconds and release. Also place the tennis ball on the table and press the affected joint down into the tennis ball. Hold for 5 seconds and release. Do it 5-10 times daily to see effects.

4. Finger Spring

Wear a rubber band around the outer surface of your fingers – be sure to include your thumb in it. Stretch your fingers with the rubber band around it. Repeat 15 times and do 2 sets of this exercise.

5. Tendon Glide

This is one of the most effective trigger finger exercisesif performed correctly. With your thumb pointing away from your palm, extend your fingers outward. Make sure that your thumb is perpendicular to your palm. Now flex your fingers toward your thumb with only half an inch of distance between your thumb and finger. Slowly curl your fingers into your palm with your thumb along the outside of your index finger. Make a fist by curling your fingers. Open your hand very slowly and lift your fingers into an upright position. Keep your knuckles bend and thumb extended away from the palm. Repeat several times.

6. Finger Abduction One

Place your hand with affected finger on a table or another flat surface. Join your affected finger with the next finger and use your other hand to press on the affected finger. Now, separate the affected finger from the adjoining finger while applying some resistance. Perform this exercise daily to improve the blood circulation to the affected finger.

7. Finger Abduction Two

Separate your affected finger from the adjoining finger to make a V shape. Use the thumb and the index finger of your other hand and push the two separated fingers against other fingers. Now press both fingers lightly to join them together. Do it regularly for better effects.

8. Towel Grab

Hold a towel in half and put it on a table. Place your hand with affected finger on the towel with your palm facing downwards. Grab the towel and scrunch it while applying pressure on your fist. Maintain this position for a while and then straighten your fingers slowly. Release the towel and repeat it 8-10 times.

Other Treatment Options for Trigger Finger

While trigger finger exercises definitely help, you may get good results by combining other treatment options with the exercises.

1. Rest

Give your fingers plenty of rest from repeated grasping and gripping. It is also important to avoid operating any vibrating hand-help machinery.

2. Ice or Heat

Applying heat or ice pack may help relieve pain. Using warm-water soaks in the morning have worked for many.