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It's February! Time to Show Your Hard-Working Hands and Arms Some Love

They say there's nothing worse than a pain in the neck. But you might disagree if you've ever experienced pain in your hands and wrists. It can be uncomfortable and may limit daily activities like driving or typing. Fortunately, you can do something about it. Stretches and strengthening exercises for your fingers, hands, and wrists can help alleviate pain.

Daily Maintenance

Even if you use your arms and hands every day, you need a daily plan to maintain their strength and full range of motion. Just as brushing your teeth daily is virtually mandatory for good oral health, it’s best to do some quick and simple daily exercises for your hands, wrists and arm muscles. Here are some ways you can deliver an effective self-care technique without fatiguing yourself or taking the time and expense of going to a massage therapist.

Roll it Out

  • Place your forearm on the edge of a table, allowing your hand to drape over the edge so you can stretch the muscles in your arm by moving your hand at the wrist.

  • Using your other hand, gently massage your forearm muscles, looking for those pesky trigger points; if you find a sore spot, put pressure on it and stretch the muscle that has the soreness.

  • Find sore spots anywhere from your thumb to your upper arms and apply the same technique.

Wrist Circles to Increase Your Range of Motion

  • Bring your hands up with your elbows close to your body, making fists.

  • Rotate your wrists in a circular motion.

  • Try to keep your palms facing downward to maximize range of motion.

  • Do 15-20 circles in each direction.

Backward Facing Wrist Stretch

  • Sit on the floor on your knees, place your hands out in front of you, rotating your wrists around so that your fingers are facing your knees.

  • Start with your fingers closer to your knees (this is easier than further away).

  • Keeping your palms flat on the ground, shift your body back toward your heels, then forward toward your hands.

  • Do 5 repetitions and hold for 5-10 seconds.

Palm Pulses

  • Put your hands flat on the ground, splaying your fingers as wide as you can.

  • Pull your palms off the ground, keeping the top part of your hand and your fingers pressed into the ground.

  • Pulse in and out of this position 10-30 times.

Wrists Shakes

  • Gently shake your wrists out for 10-15 seconds.

Finger Stretches

  • This simple exercise stretches you fingers, wrists and arms at the same time.

  • Place your palms together, Interlock your fingers, and then stretch them out in front of you, palms facing out. This is a great way to loosen muscles if you’ve been doing the same motion for too long (sewing, typing, etc.)

Practicing these exercises will help you improve your range of motion that can help you access more movements with less restriction and pain. Which makes them a great starting place for improving your hand, wrist and arm health.

Strong Fingers, hands and wrists are more resilient when something unexpected happens. Daily exercises will help you build the kind of strength that will help keep your hands and wrists healthy and injury free.


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