The hands, wrists and finger joints, are often skipped when warming up, but they're essential for proper grip and joint protection. Taking your hands, wrists and fingers through full range of motion exercises before working out, playing sports or working with your hands can help protect you from carpel tunnel syndrome, arthritis and stiff joints, according to MayoClinic.com. Hand exercises can be done daily in as little as five minutes to help with strength, flexibility and overall joint range of motion.
Forearm Stretch
Performing the forearm stretch in correct posture will engage the shoulders, upper-arm, forearm, wrists, hands and fingers. Stand with your shoulders over your hips and extend your right arm straight out in front of you, palm facing down. Gently press the right hand down toward the floor with your left hand, fingers pointed toward your torso. Hold this stretch for 20 to 30 seconds and then slowly release. Turn the palm up to face the sky and gently press the fingers toward the floor with the left hand. Hold this for 20 to 30 seconds and then repeat the entire sequence on the left side. MayoClinic.com recommends repeating this stretch two to three times on each side.
Open-Close
Racquetball, weightlifting and other major hand-grip sports require maximum dexterity of the hand and finger joints. Keeping the joints healthy by contracting and flexing them daily may help protect you from sports-related arthritis. The open-close hand exercise is simple to do and takes only a minute. Begin with opening your hands and extending the fingers as wide apart as possible, hold for 10 or more seconds. This movement stretches the hand and finger joints. Next, close your hands and fingers into a tight ball, squeeze gently and hold for 10 seconds. Holding this movement engages the hand and finger muscles. Repeat this exercise two to three times for healthy hand and finger joints.
Fingertip Touch
The fingertip touch is a full range of motion exercise that stretches and strengthens the hands and fingers. Begin by opening the hands and spreading the fingers wide apart; next tap your fingers to your thumbs with the fingers straight. MayoClinic.com recommends repeating this movement with the fingers curved, so your fingers and thumbs form an "O" when touching.
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