How to Massage Your Own Hands: A 2-Minute Routine

By Mark from Outback, The Outback Series customer care5 min read

The short answer

Sit with your forearm resting on a table or a pillow in your lap. Rub your palms together to warm them, then put a little oil or lotion in one palm.
Work through five spots on each hand: small thumb circles across the palm, the fleshy pad at the base of your thumb, each finger from base to tip, the grooves on the back of your hand, and your wrist.
About one minute per hand. Good times: in bed before you get up, after gardening, knitting or a long drive, and in the evening while you watch TV.

Why your hands are worth two minutes

Your hands grip all day: the steering wheel, the phone, garden tools, knitting needles, a pen, a stubborn jar lid. They also feel the cold first. By evening, or first thing on a chilly morning, they can feel tired and stiff.

Hands are also the easiest part of your body to massage yourself. No reaching, no bending, no help needed. In a small 2019 study of 12 older adults in long-term care, people rated a 15-minute hand massage as pleasant, relaxing and refreshing, about the same as a foot massage. That matches what customers tell us: a couple of minutes on your hands feels good and helps you slow down.

What you need

A chair and a table, or a pillow on your lap to rest your forearm on.
A little oil or lotion so your thumb glides instead of tugging the skin. Use enough to cover your hand.
Rings off. They get in the way, and oil makes them slippery.
Warm hands. Rub your palms together or run them under warm water first.

The 2-minute routine (about 1 minute per hand)

Warm up (10 seconds). Rub your palms together briskly, then rub the back of each hand.
Add oil (5 seconds). Put a little in your palm and smooth it over the hand you are starting with, front and back.
Palm circles (15 seconds). Turn the hand palm up and support it with your other fingers underneath. Press your thumb in small, slow circles all over the palm, from the heel of the hand up to the base of the fingers.
Thumb pad (10 seconds). Find the fleshy muscle at the base of your thumb. It works hard every time you grip something. Press and circle it with the thumb of your other hand.
Fingers (15 seconds). Hold the base of one finger between your thumb and index finger. Squeeze gently and slide out to the tip, then give a light pull. Repeat on every finger and the thumb.
Back of the hand (10 seconds). Turn the hand over. Slide your thumb along the grooves between the long bones, from the knuckles toward the wrist.
Wrist and forearm (10 seconds). Make small circles around the wrist with your thumb, then sweep your whole hand up the forearm toward the elbow. Finish with five slow wrist circles each way.

Switch hands and repeat. Use firm but comfortable pressure. It should never hurt.

Mark's tipCustomers who feel stiff first thing in the morning tell me they do this before they get out of bed. Keep the roll-on on the nightstand, do both hands while you wake up, and you are done before your feet touch the floor.

When to fit it in

When	What to do	Time
In bed, before you get up	Full routine, both hands	2 minutes
Before gardening, knitting or typing	Warm up, finger slides, wrist circles	1 minute
After a long drive	Palm circles and thumb pad	1 minute
Evening, in front of the TV	Full routine, then let it absorb	2 minutes

Quick moves when you do not have oil handy

These need nothing at all and fit into any spare minute, like waiting for the kettle or sitting on hold:

Open and close. Make a loose fist, then spread your fingers wide. Ten times.
Thumb touches. Touch your thumb to the tip of each finger, one at a time, then back again.
Finger walks. Lay your hand flat on a table and walk your fingers toward your thumb, one at a time.
Palm press. Press your palms together in front of your chest and gently lower your hands until you feel a light stretch in the wrists. Hold for a slow breath.

When to check with your doctor first

If you have a medical condition that affects your hands, wrists or circulation, check with your doctor before starting a massage routine. Skip massage on broken skin, and see your doctor if you notice swelling, redness, warmth, numbness or tingling that does not go away, or if your hand hurts after a fall or injury.

What we use for hand massage

Outback Original Oil Roll-On

Roll it straight onto your palm and the backs of your fingers. Four Australian plant ingredients, no menthol, so nothing burns or freezes, and the light scent fades within minutes. Massage it in for about 30 seconds and it absorbs, so you can pick up your book or phone. Covered by our 365-Day Returnless Refund.

See the roll-on

More on using it on your hands: Outback for hands and wrists. Trying Outback for the first time? Our roll-on bundles come with a free 7-Day Pack of single-use sachets, small enough to keep in a purse or glove box.

Try Outback for a full year

Four Australian plant ingredients, nothing that burns or freezes. Every order is covered by our 365-Day Returnless Refund, ships the same business day when you order by 2pm ET, and ships free on orders of $40 or more.

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Frequently asked questions

How do you massage your own hands?

Warm your hands, add a little oil or lotion, then work the palm, the base of the thumb, each finger, the back of the hand and the wrist. About a minute per hand.

How long should a hand massage take?

One minute per hand is enough for a daily routine. A longer session is nice now and then, but doing it most days matters more than doing it for a long time.

Is it good to massage your hands every day?

For most people, a gentle daily hand massage is fine. If you have a medical condition that affects your hands or circulation, ask your doctor first.

Should I use oil or lotion for a hand massage?

Either works. Oil lets your thumb glide with less product. Choose one that absorbs so you can use your hands again right away, and wipe off anything left on the surface after about 30 seconds.

Where should I press when massaging my hand?

Spend the most time on the palm and the fleshy pad at the base of your thumb, which do most of the gripping. Use firm but comfortable pressure and ease off any spot that feels tender.

Can I massage my hands when they feel stiff in the morning?

Yes. Warm them first with warm water or by rubbing your palms together, then go gently. Many people find the morning is the easiest time to make it a habit.

More Outback guides

Sources: Nakano H, et al. Effect of Hand and Foot Massage Therapy on Psychological Factors and EEG Activity in Elderly People Requiring Long-Term Care. Brain Sciences, 2019.

This guide is general information, not medical advice. If you have a medical condition that affects your hands, wrists or circulation, check with your doctor before starting a hand massage routine. Use any product as its label directs.