Hand Massage Regions and Technique
By Dr. Matthew Hwu, PT, DPT, OCS, CSCS·
Quick answer
Self massage for the hand focuses on the thumb and pinky muscles, since most of the hand's muscle bulk sits in the palm. Use a tennis ball or a can of food. With a tennis ball, press and hold it between your palms and work across the different regions of your hand. Do it for 45 to 60 seconds, two to three times a day, as needed through the week to ease tightness.
| Region | Thumb and Pinky Muscles |
| Frequency&Duration | 45-60 Seconds, 2-3x/day. Perform as necessary throughout week to reduce tightness |
With your hands, the bulk of the musculature is on your palm. We focus the use of either the tennisball or can of food on massaging these locations.
If you are using the tennis ball: Press and hold the tennis ball between your palms. Use the image to the right to focus on different regions of your hand.
