Top 10 To Wrist And Hand Workouts
February 16, 2009
Injuries to the wrists and hands are common. Usually, they occur after a fall when movement becomes restricted as well as painful.
Some light exercises can help you heal and recover faster.
Grip exercises
This will improve your finger flexion. Keep your arm on a table keeping your elbow bent. Hold a soft ball, lump of play dough, handful of cotton wool or something similar and grip it, squeeze it and manipulate it using your fingers.
Wrist lift (Radial deviation)
Start as if doing the grip exercise. Put your hand on its side so the thumb points upward. Move your wrist only to lift your hand off the table. Relax and repeat it again.
Five finger exercise (Wrist and finger extension and coordinating finger movements)
The starting position is similar to the grip exercise. Keep your palm flat on the table. Move your wrist to lift your fingers off the table. Relax and repeat it again. Once done, keep your palm on the table and now, lower a finger at a time. Repeat it. You can drum your fingers on the table so that you lift each finger, one at a time.
Coordinating finger movements (Finger dexterity)
Start with the same arm resting on table position and use your thumb to touch the tip of your little finger. Now, touch the tip of the fourth finger, the middle finger and then your index finger, with your thumb. Come back the other way and repeat.
Thumb
Touch each finger with the thumb and then extend it into the ‘hitch-hiking’ position.
Wrist deviations
Rest your arm on the table and let your hand hang off the table. Now turn your hand to side and hold for 5 seconds before returning to the starting position. Repeat with other side.
Wrist extensor stretch
Rest arm on table and with elbow straight, grab the hanging hand and bend the wrist until you feel a stretch. Hold for 5 seconds and return to start.
Wrist circles
Rest your arms on armrests. Sliding your forearms forward, make loose fists with both hands. Slowly rotate both wrists outwards while you inhale and exhale. Let your forearms follow the movement. Continue to breathe while you rotate outwards 10 times. Keep your hands in loose fists while you rotate inwards ten times. When you rotate, you should feel a slight stretch in your wrists. However, if you do not feel a stretch then you should increase the range of circles.
Wrist stretch backwards
Place your elbows and palms together on a table. Lower your wrists to the table so that you feel a stretch. Hold it for 5 seconds. Remember to keep your palms together when you do this.
Wrist stretch with elbows straight
Placing your arms on a table, move your body over your hands so that you feel a stretch in your forearms. Hold it for 5 seconds.
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