Have you been typing a lot?
Carrying heavy groceries?
Gripping a pen or pencil?
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. Improvise 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 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). 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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Give yourself an acupressure massage:
Grab the "meat" between the thumb and index finger. Give a firm squeeze.
Take a few deep breaths.
(And lay down)
Enjoy your day 🧘♀️
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