Hand Exercises
July 19, 2008
Hand exercises are very simple but beneficial exercises. You can practice them while doing your household works or anywhere, any time. You can practice it once as well as several times a day. Many hand exercises can provide arthritis pain relief. The most important thing regarding hand exercises is that, they are not painful.
Here are some of the useful hand exercises:-
Bend Your Fingers- Keep your hand and fingers straight. Now, keep the fingers close together. Bend the middle joint and end of fingers. Keep your wrist and knuckles straight. Move them slowly and smoothly and return your hand in the starting position. You can repeat the process with other hand. Perform multiple sections of it as per your capability.
Hi and bye- Rest your forearm on a table with your hand over the edge. Keep the fingers in relax position and consistently bend your wrist up and down. It is a good practice to strengthen and limber your wrist. Slide your arm back until your fingers hangover with your knuckles at the edge of table. Keep the fingers straight and together, and your palm flat. Now, move the finger up and down. This is a good hand exercise to strengthen the small muscles of hand.
Carpel tunnel syndrome exercise- Extend as well as stretch both wrists and fingers acutely as if they are in a hand stand position. Hold the position and count for 5. Now, straighten both the fingers and relax them. Make a tight fist from both hands. While keeping the fist bend your knees down. Again hold the position and count for 5. Straighten both the wrists and count for 5. You can repeat the exercise 10-12 times. At the end of this hand exercise, let your arms hang loosely and shake them for few seconds.
Fist Formation- Keep your fingers straight and spread apart. Make a loose and gentle fist and wrap your thumb around the outside of fingers. Be careful not to squeeze your fingers together too tightly. Move it slowly and smoothly and return to the starting position. Repeat 10 times. You can perform this hand exercise with both hands.
Finger stretch- Start with your right hand and gently extend the fingers back one by one. Now, take them all back on the same time. This will help you to stretch your palm. You can repeat this process several times. Take your thumb back towards your wrist, bring it forward and stretch gently and smoothly. Make a fist and open it slowly. Stretch your finger and thumb as far as you can. Repeat the process several times.
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