Have you been typing a lot lately?
Carrying heavy groceries?
Gripping a pen or pencil too hard?
Here are five exercises that you can do for your wrists and hands.
[ 1-2 min ]
No equipment needed.
1. Joint articulations
Begin with some joint circles.
Move through a wide range of motion.
2. Wrist circles
If you can take weight on your hands, try some wrist circles on the floor.
Engage through the index knuckles, pressing all parts of the hand into the ground. Circle the shoulders.
3. Forearm stretch
Sit back slowly into a forearm stretch.
Add a small bend in your elbows, to avoid hyperextension. You should feel this in the inner forearm muscles (not the joints).
Go slowly. Stop if you feel any pain.
4. Wrist presses
Then, flip the hands over.
Press down on the backs of the wrists. Palms face up.
These can be intense - proceed slowly.
5. Finger presses
Try to actively lift the palms up and down, while keeping your four knuckles connected to the ground.
Modify the difficulty by taking more/less weight via your shoulders.
Adapt as needed.
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Offer yourself an acupressure massage:
Grab the "meat" between the thumb and index finger.
Give it a firm squeeze.
Take a few deep breaths.