muscle cramp in hand.?

You need to strengthen your muscles as well as bones, you should eat calcium, iron and vitamin rich foods and fresh fruits...here is some exercises listed below:

1 Make a Fist

Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. Stretch only until you feel tightness. You shouldn't feel pain. Start with this simple stretch:

Make a gentle fist, wrapping your thumb across your fingers.

Hold for 30 to 60 seconds. Release and spread your fingers wide.

Repeat with both hands at least four times.

2 Finger Stretch

Try this stretch to help with pain relief and to improve the range of motion in your hands:

Place your hand palm-down on a table or other flat surface.

Gently straighten your fingers as flat as you can against the surface without forcing your joints.

Hold for 30 to 60 seconds and then release.

Repeat at least four times with each hand.

3 Claw Stretch

This stretch helps improve the range of motion in your fingers.

Hold your hand out in front of you, palm facing you.

Bend your fingertips down to touch the base of each finger joint. Your hand should look a little like a claw.

Hold for 30 to 60 seconds and release. Repeat at least four times on each hand.