Strong, flexible muscles in your hands and wrists can help prevent and treat common conditions like arthritis and carpal tunnel syndrome. Performing regular exercise routines with your hands and wrists can lead to better dexterity and stamina and can assist in avoiding injuries from sports and other physical activities.
Resisted Finger Flexion
For the resisted finger flexion exercise, sit close to a table so that you can rest your hand and arm with your elbow bent. Hold something squeezable in your hand like a rubber ball or a ball of cotton wool. Grip the object with your fingers and squeeze it tightly against your palm. Allow your fingers to do the work as your hand and wrist stretch out. Squeeze and release several times in a row while also keeping your arm flat on the table. Repeat the exercises several times with both hands.
Radial Deviation
For this exercise, you will also want to sit close enough to a table that you can rest your arm and hand on their side while your elbow is bent. Your thumb should be facing up while your pinkie is at the bottom, touching the table. Slowly bend your hand upward at the wrist, lifting your hand off the table. Hold this position for about five seconds and then lower your hand back down to its side. It should look like a slow-motion karate chop when performed correctly. Repeat the exercise several times on both hands.
Prayer Stretch
You may perform the prayer stretch easily from the standing or sitting position. Put your hands together at the palms, as if you are praying, with your fingertips facing up. Point your elbows out to the sides and lower your hands while keeping them pressed together. Hold this position for several seconds as you feel your wrists and your fingers stretching. Return to the start position and repeat.
Wrist Flexion/Extension
Perform this exercise by resting your forearm on a table with your hand hanging off the edge, palm down. Bend your hand at the wrist with your fingers relaxed and point at the floor. Hold for about five seconds. You should feel the top of your wrist stretching. Slowly return your hand to the original position and bend your hand at the wrist in the opposite direction so that your fingers are pointing at the ceiling. Hold this position for about five seconds, and then return to the original position again. Repeat each exercise several times on both hands.
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