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There are many benefits to stretching, and it can also serve as a way toStretches for wrists and hands
Your hands perform a multitude of tasks every day, from gripping a steering wheel, holding a bowl, to typing on a keyboard. These repetitious motions can produce stiffness and weakness in your wrists and fingers.
Performing basic exercises can assist in preventing injury. Exercises may strengthen your wrists as well as maintain flexibility in your hands and fingers.
Why is it Essential to stretch your Wrist?
Wrist exercises improve flexibility and help reduce the risk of injuries, such as sprains and fractures. Stretches are recommended as a precautionary action or to alleviate slight pain. Though, they shouldn’t be practiced by people with swelling or severe joint damage unless their healthcare professional recommended it. This is since those cases, the movement could produce more injury to your wrists or hands.
Routinely discuss with your physician before trying different stretches or remedies. It’s essential to discern the exact reason for your wrist pain first.
Basic hand and wrist stretches
There are a few simple wrists stretches you can perform at your desk while at work.
Praying position stretches
While standing up, place the palms of together in a praying position, with each hand facing each other. Also touch the tip of your elbows together. Your hands should be positioned in front of your face. Your arms should be aligned against each other from the fingers tips down to your elbows.
As your palms are pressed together, slowly spread your elbows apart from each other. Do this while you are lowering your hands to align with the height of your waist. Stop moving when your hands once they are in front of your belly button area, or you’ll begin to feel the stretch.
Hold the stretch position for 10 to 30 seconds, then repeat a few more times.
Extend out one arm in front of you at the height of your shoulder.
Maintain your palm in a down position, facing the floor.
Release your wrist so that your fingers also point downward.
With your other hand, gently grip your fingers and pull them back toward your abdomen.
Hold this position or 10 to 30 seconds.
To stretch in the opposite direction:
Extend your arm out the to the height of your shoulder, the palm of your hand should be facing up toward the ceiling.
With your other free hand, gently press down on fingers toward the floor.
Slowly apply pressure and push your fingers back toward your body without straining.
Hold this position for about 10 to 30 seconds.
Repeat both stretches with each of your arms. You should rotate through the stretches two or three times with each hand.
While in your chair, place your open hands on your thighs with palms up toward the ceiling/ back of your hand against the leg.
Close your hands gently into fists. Do not clench too tight.
With your forearms touching your legs, raise your fists off of your legs and back toward your body, bending at the wrist.
Hold for about 10 seconds.
Lower your fists and slowly open your fingers wide.
Repeat atleast10 times.
Building hand and wrist strength
Increased wrist strength can also assist in preventing injury. There are many exercises you can use to build muscle—regardless of where you are, home or office.
While in your cair, place your palms face up underneath a desk or table.
Underneath the desk, Press your hands upwards against the bottom of the desk or table
Hold that position or 5 to 10 seconds.
This simple exercise strengthens the muscles that extend from your wrists to your inner elbows.
Stress or Tennis ball squeeze
Squeeze a tennis ball or stress ball tightly and steadily for 5 to 10 seconds.
This should not be strenuous and painful Employ simple contractions in your grip. This should allow you to strengthen the tendon and muscles in the wrists.
Thumb Push exercise:
Make a fist and point your thumb up, as if you are doing a thumbs-up to someone,
Create resistance with your thumb and hand muscles to maintain your thumb position and keep it rom moving.
Slowly pull back on your thumb with your other hand.
Hold and repeat.
Make a fist and point out your thumb upwards.
Provide resistance with your thumb and hand muscles to try and keep your thumb pointing up toward the ceiling.
Use your other hand to calmly gently the thumb forward.
Hold and repeat.
Interlace your fingers in front of your body.
Keep your elbows tucked in along your sides, move your interlaced hands back in forth, up and down, in motion to form the figure eight.
Allow your wrists to pivot fully so that each hand alternates on top of the other one.
Conduct this exercise for 10 to 15 seconds.
Rest, and then repeat.
While in your chair, lift your arms above your head and interlace your fingers with the palms of your hands together.
With your fingers interlaced, turn your palms up until they are both facing the ceiling. You can keep your elbows arms slightly bent or straighten them, whichever you prefer.
Hold this stretch.
Bring your arms down, and then repeat.
This exercise lengthens the muscles in the forearms and hands. It also improves flexibility and enhances circulation.
This exercise is adapted from Eagle pose.
Extend your arms forward, parallel to the floor.
Fold or cross, with your right arm over your left one with the right arm on top.
Bend your elbows.
Place your right elbow into the curve of the left. The backs of your hands should be touching.
Move your right arm in the right direction and your left arm in the left direction. The thumb of your right-hand needs to pass by the little finger of your left. Your palms should be facing toward each other.
Press your palms together, raise your elbows up, and stretch the fingers. They should be facing toward the ceiling.
Resist the desire to lift your shoulders as you lift your arms.
Hold this position for 15 to 30 seconds.
Repeat on the other side.
You can reduce or even bypass pain in your hands with using a couple of these simple stretches. First ask your physician whether any of stretches are safe for you to perform, specially if you have an injury that may be aggravated. Once you have been cleared and grant appoval, don’t wait to take a few minutes out of each day to perform these stretches, mainly if you have a job that demands hours of typing at the keyboard or doing repeated actions. Once you begin the strengths, you are glad you did.