Often our wrists and hands are ignored until we have pain and stiffness. It is important to keep our wrists and hands flexible to help reduce pain from repetitive strain (eg. typing, sports) and managing conditions like arthritis, carpal tunnel syndrome and tendonitis.
- Wrist Flexor Stretch
- Extend one arm straight in front of you, palm up.
- Use your opposite hand to gently pull the fingers back toward the floor.
- Keep your elbow straight.
- Hold 20-30 seconds and repeat 2-3 times.
- Wrist Extensor Stretch
- Extend one arm out in front of you with the palm down.
- Use the other hand to pull your fingers down and toward your body.
- Keep the elbow straight.
- You should feel a stretch along the top of your forearm.
- Hold 20-30 seconds and repeat 2-3 times.
- Prayer Stretch (Wrist Flexibility)
- Place your palms together in front of your chest in a prayer position.
- Lower your hands while keeping the palms together until you feel a stretch in your wrists.
- Hold for 20-30 seconds and repeat 2-3 times.
- Tendon Gliding Sequence
How to perform the stretch: (picture sequence available at the end)
Move your hand through the following five positions, holding each position for 3-5 seconds.
Repeat 5-10 cycles and perform 1-2x/day.
- Straight hand (fingers extended)
- Hook fist (bend middle and end joints)
- Full fist
- Tabletop (bend knuckles only)
- Straight fist (knuckles bent, fingers straight)
- Thumb Stretch
- Gently pull your thumb across your palm toward your pinky.
- You may use your other hand to assist in the movement if needed.
- Hold for 15-30 seconds and repeat 2-3 times per hand.
Tips For Success:
- Warm up your hands with warm water or a heat pack before stretching.
- If pain increases, reduce intensity or stop the stretch/exercise and consult your doctor or therapist.
