WRIST HAND EXERCISES

WRIST AND HAND EXERCISES

WRIST EXERCISES

These exercises have been recommended by ergonomics experts for a long time, but some people find them uncomfortable. If these stretches are not comfortable for you, do not continue them.

EXTENSOR STRETCH

1.      Hold your arm straight at waist height, palm down.

2.      Gently bend your wrist by pressing your hand down.

3.      Hold for 15 to 30 seconds.

4.      Repeat 2 to 4 times.

5.      Repeat on the other arm.

FLEXOR STRETCH - 1

1.      Hold your arm straight at waist height, palm up.

2.      Gently bend your wrist by pressing your hand down.

3.      Hold for 15 to 30 seconds.

4.      Repeat 2 to 4 times.

5.      Repeat on the other arm.

FLEXOR STRETCH - 2

1.      Hold your arm straight at waist height, palm down.

2.      Gently bend your wrist and fingers up by pulling up.

3.      Hold for 15 to 30 seconds.

4.      Repeat 2 to 4 times.

5.      Repeat on the other arm.

HAND EXERCISES

While working out, we often forget paying attention to our hands and wrists, which are the most important working part of our body. So, check out some of the best hand and wrist exercises that you can do with ease without an instructor.

For people working long hours on computer, it is important to do wrist and hand exercises to ensure proper flow of blood and joint movements.

Try out the following Exercises:

RESIZED FINGER FLEXION EXERCISE

For this, you need to sit with your arms resting on a table and elbow bent. Then, grip a soft ball and squeeze it with full pressure and release. Repeat it at intervals between your work.

RADIAL DEVIATION IS A GOOD WRIST LIFT EXERCISE

In this exercise, you need to put your hands on a table and the thumb must point upwards. Then, move from the wrist and lift your hand off the table and relax and repeat the same procedure with the other hand.

FIVE FINGER EXTENSION EXERCISE

This is an all in one hand exercise. In this exercise, you need to place your palm flat on a table and then move first your wrist, followed by fingers off the table. Then, relax and repeat the same with the other hand.

WRIST AND HAND EXERCISES 

Arm in the handshaking position.  Close the hand such that the fingertips touch the palm of the hand.  Make five large circles with your thumb, in both directions.  Repeat to other thumb.    

Place your palms together, so that your elbows are bent and your wrists are at right angles.  Keeping palms together push your left palm and fingers firmly against the right palm and fingers. Hold for 10-15 seconds, then release. Repeat 3 - 5 times.

Grasp the left hand.  Keeping the left elbow straight, slowly bend the left  wrist downward until you feel a stretch.  Hold for 5 - 10 seconds.  Repeat 3 - 5 times.  Repeat with right hand. 

Grasp the left hand.  Keeping the left elbow straight,  slowly bend the left  wrist upward until you feel a stretch.  Hold for 5 - 10 seconds. Repeat 3 - 5 times.  Repeat with right hand.   

Arms in the handshaking position.  Slowly rotate palms down until you feel a stretch.  Hold for 5 - 10 seconds.  Repeat 3 - 5 times.  Rotate palms up until you feel a stretch.  

WRIST ROM EXERCISES

FOREARM ROLL

This exercise is designed to stretch and strengthen your hands and wrists. Before beginning, read through all the instructions.

While exercising, breathe normally. If you feel any pain, stop the exercise. If pain persists, inform your healthcare provider.

·         Grasp a hammer or hand weight in your Right / Left hand. Place your wrist, palm down, over the end of your knee.

·         Keeping your forearm against your thigh, rotate your hand until your palm is up. Hold for 5 seconds. Then return to starting position.

·         Repeat 15 times. Do 3 set a day.