From holding our morning coffee to driving and tapping away on our phone screens, our hands help us do thousands of small (and not-so-small) tasks each day. But when it comes to self-care, you might not ever really think about your hands — until you feel an ache or pain creeping up.
The good news? Massage is one easy way to soothe overused hand muscles, and its benefits can go beyond pain relief.
Read on to discover seven powerful benefits of hand massage, plus a step-by-step guide on how to get started.
Who Could Benefit From a Hand Massage?
Even if your hands aren’t sore or painful, nearly anyone can experience positive effects from a soothing hand massage. However, people who have demanding jobs, active lifestyles, or age-related wear and tear — or even those looking to ease anxiety — might be able to benefit most. This could include:
- Older adults or seniors
- Laborers who use their hands all day
- Office workers, gamers, or anyone who spends a lot of time at the computer
- Patients looking to relieve anxiety before or after a treatment
- Athletes who throw, punch, climb, or play racket sports
7 Health Benefits of Hand Massage
Most people know firsthand just how relaxing a massage can be. But when it comes to hand massage specifically, here are seven powerful benefits to know about:
1. May Improve Grip Strength
You’ve probably heard that massage is great for muscle recovery, but studies suggest that it may bring another key benefit for your hands: a boost in grip strength.
In one 2016 study, researchers gathered 44 healthy young men to compare the effects of hand massage versus a passive movement intervention on grip strength and endurance. They split the participants into two groups;
- The massage group received a five-minute hand and forearm massage, mainly focused on techniques like effleurage (gliding) and kneading.
- In the passive movement group, participants were guided through a mobility movement. Researchers moved their shoulders, elbows, wrists, forearms, and fingers within their normal range of motion, with five repetitions for each movement.
After the sessions, the results showed something surprising: those who received hand massage had a greater increase in grip endurance compared to those in the passive movement group. The study authors noted that the short-term improvement in grip is promising, but we still need longer-term studies to see if regular massage could bring lasting benefits to hand strength.
2. Reduces Stress
Another powerful benefit of hand massage? Its ability to ease stress and anxiety. In one small 2012 trial, a short hand massage helped slow participants’ heart rate — suggesting that it might also trigger the body’s relaxation response.
This response is also called the body’s “rest and digest” mode, and it’s activated by your parasympathetic nervous system. As opposed to fight-or-flight, this system kicks into gear when your body senses that it’s safe to relax, like during massage.
Along with a calmer heart rate, those who received the massage also reported feeling less anxiety afterward, all while becoming more positive and open toward the person who gave it.
3. Promotes Blood Flow
If you tend to get cold hands or fingers, a simple hand massage can be an easy way to combat it. That’s because its pressure and friction can quite literally “warm up” your hands, in turn boosting the flow of fresh, oxygen-rich blood flow through the muscles.
Massage’s quick circulation boost isn’t just useful in chilly temperatures. It may also help support your overall hand health by:
- Soothing stiffness from repetitive movements, like typing or texting
- Enhancing flexibility
- Aiding in recovery from muscle soreness and overuse injuries
4. May Ease Arthritis Pain
With dozens of joints that are almost always in motion, the hands and wrists tend to take on a lot of wear and tear. This can make them hotspots for arthritis-related pain, especially for those in older age.
Fortunately, studies cited by the Arthritis Foundation suggest that hand and forearm massage may work to soothe arthritis pain. Plus, it might also provide some other important benefits for people living with the condition — like supporting hand strength, uplifting mood, and soothing symptoms of anxiety.
5. Promotes Mobility and Flexibility
Beyond pain relief, massage can work as a powerful tool for boosting your hand and finger range of motion. It does this through:
- Gently loosening and mobilizing the muscles, which can make it easier for your joints to rotate more freely
- Breaking up adhesions, tight bands of tissue, and small knots that can form due to overuse
- Warming up the muscle tissue, which can help elasticity
For these reasons, regular massage can be a great option for keeping your hands flexible and limber over time — especially if you’ve been noticing more stiffness as you’ve gotten older.
6. Supports Sleep
When you’re feeling restless at night, a good hand massage could help shift your body and mind into a more relaxed state — making it easier to fall and stay asleep.
In one small 2020 study, researchers looked at the effects of a hand massage and a warm hand bath on elderly women’s sleep quality. They found that when used together, these remedies helped the women doze off faster and improved their overall sleep efficiency.
7. May Help Ease Carpal Tunnel Symptoms
If your daily routine involves a lot of repetitive hand movements, you might be one of the millions of people living with carpal tunnel syndrome (CTS). The good news is that a simple hand and wrist massage may be able to bring some relief.
In one small 2013 study, 21 patients with carpal tunnel syndrome received a 30-minute massage twice a week over six weeks. By the end of the study, the participants reported less discomfort and even showed a boost in hand function.
Of course, it’s important to stick to your doctor’s treatment plan for any health conditions like carpal tunnel syndrome. But if you’re looking for ways to improve your well-being and manage symptoms, it may be worth asking whether massage could fit into your routine.
How To Give Yourself a Hand Massage: Step-by-Step
Giving yourself (or someone else) a hand massage might seem straightforward enough — and it certainly can be. But if you want to be more intentional with your hand and wrist care, here are a few specific massage techniques to try:
1. Knead and Glide To Warm Up the Hands
Any good massage starts with a minute or two of “warming up” the muscles to prepare them for deeper pressure — and it’s no different when it comes to your hands and wrists. Here’s how:
- Grab one hand with your opposite hand. Your thumb should be resting on the palm, with the rest of your fingers wrapped around the back of the hand.
- With light pressure, begin to use gentle squeezes (or compressions) up the length of the hand. Repeat for 30 seconds.
- Repeat the compressions up and down the forearm, from the elbow to the wrist, for an additional 30 seconds.
- Optionally, apply a drop of oil or lotion to the forearm. Then, use gliding motions to warm up the muscles for 30 seconds more.
2. Thumb Work
Next, you can use your thumb to apply deeper, more targeted massage to your hands. This technique is great for soothing the often overlooked muscles that make up the base of the palm — as well as the many tiny muscles in the fingers. Simply:
- Hold the hand you want to massage out in front of you, with your palm facing toward you.
- Use your opposite hand to lightly pinch the pad of muscle at the base of your thumb. (This is called the thenar eminence.)
- Press your thumb into the muscle pad with light-to-moderate pressure. Then, use short gliding motions to massage the muscle, taking extra time to focus on any tender areas. Repeat for 30 seconds.
- Next, use your thumb to repeat the massage technique on the padded area of muscle under the pinky (also called the hypothenar eminence). Repeat for 30 seconds more.
- To finish, use your thumb to massage in small gliding or circular motions throughout the rest of the hand. (Tip: Don’t forget to spend a few seconds on each finger!)
3. Finger Stretches/Pulling
Adding some finger pulling and stretching to your session can be an easy way to get more out of massage’s flexibility benefits. To try it:
- Apply a drop of oil or lotion to the hand.
- Use your opposite hand’s thumb and index finger to grab the base of your thumb. Squeeze and glide upward to massage the tissue.
- Then, gently pull back on the thumb to feel a light stretch. Hold for 3–5 seconds.
- Repeat with each finger.
4. Forearm and Wrist Work
Your forearm extensors (the muscles on top of your forearm) and flexors (the muscles under your forearm) do a lot of the behind-the-scenes work when you move your hands. For example, your extensors engage every time you lift your palm upward — and your flexors help you curl your hand inward.
With that in mind, a hand massage isn’t really complete without spending some time on your forearms, too. To include some deeper work on these muscles, you can:
- Begin with some light compressions (or squeezes) up the length of the muscles for 30 seconds.
- Then, ball your massaging hand into a fist. Use your knuckles to glide along the top of the forearm muscles, starting at the elbow and making your way down to the wrist.
- Repeat with the underside of the forearm to target the flexor muscles.
- Optionally: For a deeper massage, slowly move the hand of the arm you’re massaging up and down to add a stretch while you apply pressure.
Is Hand Massage Safe for Everyone?
For most people, you can’t really go wrong with a gentle hand massage — especially if you’re starting with light pressure and using simple, trusted techniques. However, it’s best to ask your doctor first if you have:
- Osteoporosis or any other condition affecting bone density
- A recent injury in or near the hand, like a muscle tear or fracture
- Bursitis, gout, a painful arthritis flare-up, or any other joint condition that may be aggravated by pressure
- An infection or illness
- A skin condition that could be aggravated or spread through touch
- Nerve conditions affecting the hands and fingers
- Any uncontrolled health conditions that haven’t been OK’d for massage previously
When in doubt, don’t hesitate to check with a healthcare professional to see if — and how — massage can fit into your routine.
How Often Should You Get a Hand Massage?
If you’re just looking to give your hands and fingers some TLC, a daily (or nightly) 10-minute hand massage can work wonders. Even used a few times per week, it could help ease stress, relieve pain, and give your hand muscles and joints a chance to recuperate from daily wear and tear.
If you have arthritis, carpal tunnel syndrome, or another condition you’re looking to soothe with massage, a professional massage therapist can help you create a schedule that best fits your needs.
Other Tips for Healthy Hands
Beyond regular massage, here are three easy steps you can take to support your hand, finger, and wrist health long-term:
Strengthen and Stretch
Most of us know that strength matters, but did you know that grip strength is a major indicator of overall health as you age? It’s been tied to muscle mass, bone strength, and other signs of vitality in older adults.
While a strong grip won’t necessarily make you healthier, regularly strengthening and stretching your hands can make a big difference in their function as you get older. Here are two simple movements that can help you do just that:
Wrist Flexes and Extensions
Flexing and extending your wrist is one of the easiest ways to give your hand (and forearm) muscles a much-needed stretch. Here are the steps:
- Straighten one arm out in front of you, palm facing down.
- With your opposite hand, pull back on your fingertips until you feel a gentle stretch in the palm, fingers, and underside of the forearm. Hold for 10 seconds.
- Then, it’s time to stretch the extensor muscles. Curl your hand downward and use your opposite hand to gently press down until you feel a stretch in the top of the forearm.
- Hold for 10 seconds.
Squeezes
Squeezes are the simplest exercise for building hand strength, and they can be done almost anywhere. All you need to get started is a semi-squishy ball that offers some resistance and is small enough to fit in your hand — like a racquetball.
Start by holding the ball with one hand. Then:
- Firmly squeeze until you feel your hand and forearm muscles engage.
- Hold for 7–10 seconds.
- Do 2–3 sets of 8–10 reps. Then, repeat with the opposite hand.
Take Breaks
Whether you’re at work, scrolling on your phone, or in the gym lifting weights, don’t forget to give your hands breaks! Regular breaks from strenuous activities — even ones that don’t seem very intense, like typing — can help decompress your wrists and lower your risk of overuse-related hand pain.
Check With Your Doctor About Hand Pain Concerns
Finally, don’t ignore any warning signs that your hands might be changing over time. By getting ahead of conditions like arthritis or tendon problems, you can minimize long-term damage and keep your hands functioning better in the long run.
Be sure to talk to your doctor if:
- You’ve noticed new numbness or tingling in your fingers
- Your grip strength feels weaker or different than it used to be
- You have hand pain that isn’t getting better with rest and normal home remedies
- You notice swelling or other deformities near your wrists or finger joints
- Your hands feel stiff more often
The Takeaway
Whether you’re looking to ease soreness or simply give your hands some extra TLC, massage could be worth a try. It can directly support hand health by easing pain, boosting mobility, and promoting healthy circulation. And in the bigger picture, it could even help you get better sleep and relieve day-to-day stress.
Your hands are just one part of the body that can benefit from massage. But with the right home tools, you can ease aches and pains anywhere — whether it’s your back, shoulders, or feet — all from the comfort of your home.
Explore the wide range of trusted home tools from MedMassager to get started, or learn more about their many soothing uses today.
