202019Feb

10 Stretches to Help Your Wrists and Hands

Sudden injuries or repetitive actions of the fingers or wrists may lead to the onset of wrist pain, which may require a hand screening. Hand and wrist stretches can reduce mild pain, explains by WebMD. However, if you have suffered a severe injury or are incapable of performing these exercises safely, proceed with caution. It may even be prudent to forgo stretches until a specialist can assess your injuries. For other cases of mild pain, these top 10 exercises may help.

1. Prayer Stretch

Lower your hands to below your navel until feeling a mild stretch under your forearms. Hold for 15 seconds. Repeat five times.

2. Wrist Flexor Stretch

Extend your arm out with the palm upward. Bend your wrist, pointing the hand and fingers toward the floor. Using your other hands, bend your wrist farther until you feel the stretch in your forearm. Hold for 15 seconds. Repeat five times.

3. Wrist Extensor Stretch

Extend arm with the palm toward the floor. Bend your wrist to point your fingers downward, and using the other hand, bend the wrist farther until you feel the stretch in the forearm again. Hold 15 seconds; repeat five times.

4. Shake Your Hands

This is the simplest exercise. Simply shake your hands in all directions.

5. Fist to Fan Stretch

Make a fist. Fan your fingers out as much as possible. Relax slowly. Repeat at least five times.

6. Fist to Stop Sign Stretch

Make a fist. Slide your fingers upward to point toward the ceiling. This is the universal hand sign for stop. Slide your fingers back down into the fist position. Repeat at least five times.

7. Thumb Touches

For this stretch, move each finger toward your thumb to make an “ok” sign. Repeat the process at least five times. Also, consider varying the stretches as well. For instance, start with the ring finger; move to the index finger next.

8. Tendon Gliding

Tendon gliding uses a series of movements to stretch the tendons through the natural space between the joints. Bend your elbow, keeping the wrist straight. Pint your fingers toward the ceiling; keep your thumb relaxed. Curl fingers inward. This will look like a sideways thumbs-up sign. Straighten fingers to form an “L” shape with your hand. Fold the fingers straight down. Your thumb should be touching the edge of your index fingers. Curl the fingers into a regular fist. Repeat 10 times.

9. Nerve Gliding

The nerve gliding exercise provides the same benefits for nerves as the tendon gliding exercise. Begin by bending your elbow and making a fist. You should be looking at the inside of your hand when making the first. Bend your wrist to point fingers away from you. This is similar to the position used to carry a platter in a restaurant. Extend your thumb to the side. Now, turn your forearm away as if waving, “bye” to someone. Using your other hand, pull your thumb downward until you feel a little more stretch. Repeat three to five times.

10. Hand Squeezes

Hand squeezes help build grip strength. If you have a soft rubber ball, a stress ball or even a pair of bundled socks, you can do this exercise easily. Squeeze the ball or bundles as tightly as possible. Hold the squeeze for at least five seconds. Release. Repeat the stretch at least 10 times.

Remember to See a Professional for a Free Hand Screening to Treat Your Wrist Pain Too. 

Although these exercises may help with mild to moderate wrist pain, the best way to solve your pain is to see a hand specialist. Schedule your free hand screening at the Florida Hand Center by calling 1-941-257-3470 or requesting your appointment online today.