Best 5 Mallet Finger Exercises

Mallet Finger Exercises helps to strengthen and stretch your fingers, which can help with certain occupational activities.”

Mallet Finger Exercises is a relaxing exercise that helps strengthen the muscles in your hands and fingers, which will help you in daily tasks such as typing on a keyboard, using scissors, or crafting.

The easiest way to perform this exercise is just by gently rubbing your fingertips together (as if you were holding a mallet) as hard as you can for 5-10 minutes at a time. Just lay down and just relax. 

How To Perform Mallet Finger Exercises?

This article will describe how to perform this exercise in a step-by-step guide. 

Step 1: Starting Position [15 seconds]

Lie on your back and get comfortable with your arms by folding them behind your head, keeping them straight.  

Mallet Finger Exercises
Mallet Finger Exercises

Start by rubbing your fingertips together as hard as you can for 15 seconds.

Step 2: Increase the Pressure [10 seconds]

Increase the pressure to stretch out the muscles between your fingers. 

Step 3: Continue for 3 minutes [15 seconds]

Continue pressing your fingers as hard as you can for 15 seconds without stopping.  As you get better at this exercise, you will perform it for 3 minutes without stopping.

It is recommended that you continue performing this exercise until you finish step 6.

Step 4: Resting Position

After completing the exercise, lay down on your back with arms by your sides and your hands palm-up. Relax the muscles in the area between your fingers and relax.

Step 5: Repeat [8 seconds]

Repeat the exercise a few times, then take a break and repeat again.

Best 5 Mallet Finger Exercises

There are a few types of Mallet Finger Exercises. But below, I have listed the best 5 of them:

1. Finger Extension Stretch

Step 1: Gently bend your fingers toward the little finger. 

Step 2: Stretch your fingers, extending them as far as possible, and hold that position for 5 seconds. 

Step 3: Gently bend the finger back to the starting position and hold for another 5 seconds. 

Repeat this process at least 8 to 10 times each day.

2. Extensor Tendon Glide Exercise

This is a very easy and relaxing exercise.

Step 1: Place your palm on the top of the wrist and rest your fingers around the thumb, with palm bearing the weight of your whole hand (this will prevent the move)

Step 2: Move your arm slowly back and forth by bending at the elbow, without moving fingers or thumb. 

Repeat this 8 to 10 times each day.

3. Finger Stretch

Step 1: Bending your fingers toward the little finger.

Step 2: Keep the thumb in place and pull your ring finger as possible. Try to keep the other fingers in place with the steady pressure of your hand. 

Step 3: Bend back the fingers to the starting position. 

Repeat this 8 to 10 times each day.

4. Finger Flexion Stretch

Step 1: Keeping your fingers straight, bend them toward the palm.

Step 2: Release and return to starting position. 

Repeat this 8 to 10 times each day.

5. Finger Extension and Flexion Stretch

Step 1: Bend your fingers back as far as possible (fingers should be bent down toward palms) without moving your wrist. 

Step 2: Return to the starting position and hold for 5 seconds. 

Step 3: Repeat 8-10 times each day.

Importance Of Mallet Finger Exercises

The importance of this exercise is that it strengthens the muscles in your fingers. This can help improve your daily tasks, such as using a computer or opening jars.

The best way to do this exercise is to just lay down on your back and perform the exercise with both hands.

When Should You Perform Mallet Finger Exercises?

You should perform this exercise any time you need to relax your fingers and bring back strength and flexibility.

Mallet Finger Exercises Program

This exercise can be found almost everywhere. It must be regularly performed for at least 20 minutes a day for 3 weeks to get the most out of it.

Benefits Of Mallet Finger Exercises

The benefits of this exercise are that it will help you strengthen the muscles in your fingers and make them more flexible. 

Risk Of Mallet Finger Exercises

The risk of this exercise is that it can be harmful if you do it incorrectly or if you do too much with the wrong technique.

The Bottom Line

Mallet Finger Exercises, or any other exercise for that matter, should always be performed with the proper technique. 

Remember to keep your arms by your side when doing this exercise and not move your wrist.

If you have any questions about Mallet Finger Exercises, please don’t hesitate to leave your comment below.

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