If you’re finding daily tasks hard or experience stiffness and pain in your hands and wrists, try these exercises.
While therapists usually suggest specific exercises to help you deal with a particular condition, there are easy ways you can improve the overall strength and mobility of your hands and wrists. Harvard Health has created a guide to improving hand mobility to help you with your daily tasks.
Wrist supination and pronation
Start by standing or sitting with your arms by your side. Bend your elbow at a 90-degree angle so that your forearm sticks straight out in front of you. Start with your palm facing down, then rotate your forearm 180-degrees so that your palm faces up. Continue this rotating motion back and forth.
Wrist ulnar and radial deviation
Roll up a hand towel for padding and place it on the edge of a table for support. Rest the side of your wrist on the towel, so that your thumb faces upwards. Lift your hand up and down in a waving motion.
Hand and finger tendon glide
Begin with your hand up straight and your palm facing out. Curl your upper finger down to make a hook, and release. Make a fist with your whole hand, and release. Make a fist with your whole hand but keep your fingers uncurled, so that the tips of your fingers rest at the base of your palm, and release. Repeat.
Hold your hand out with your palm facing up. Move your thumb across your palm to the base of your pinky finger and back again. Repeat.
Wrist extension and flexion
Roll up a hand towel for padding and place it on the edge of a table for support. Rest the inside of your wrist on the towel, so that your hand hangs over the edge of the table with your palm facing down. Lift your hand up, so that your palm faces outwards until you feel a gentle stretch. Repeat this a few times and then rest your arm by your side. Now lift your arm, so that it at a 90-degree angle from your body with your palm facing up. Repeat the lifting motion, so that you raise your palm to face you. Repeat.
If you experience pain while doing any of these exercises or have an ongoing problem with your hands or joints, see a medical professional.
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Health disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
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