Muscles, nerves, ligaments and tendons in your hands can become cramped and inflamed from repetitive, fine motor movements, such as typing or using a screwdriver. Stretching the hand alleviates tight tissues by reducing the amount of neural stimulation from the central nervous system to the hands. Practice static stretching, which is holding a stretch position for at least 30 seconds, to increase relaxation in your hands. Or use dynamic stretching to improve tissue elasticity, which is moving your hand repetitively by contracting and stretching your hand tissues, says physical therapist Chris Frederick, author of "Stretch to Win." Incorporate your arms, shoulders and torso as part of your hand stretching.
Pronation and Supination Stretch
Step 1
Stand and hold your right arm in front of your chest with your palm facing up. Gently grab your four fingers with your left hand.
Step 2
Exhale and slowly pull your right fingers down to the ground and extend your arm until it straight. Hold this stretch for 30 seconds. Repeat the stretch on your left hand.
Step 3
Extend your right arm in front of you again with your palm facing down. Gently press your right hand down with your left hand so that the fingers are pointing down. Hold this stretch for 30 seconds. Repeat the stretch on your left hand.
Wall Palm Press
Step 1
Stand with the right side of your body facing the wall with your legs hip-width apart.
Step 2
Press your right palm against the wall with your arm straight and your fingers pointing up. Hold this stretch for five seconds.
Step 3
Rotate your hand so that your fingers are pointing down with your palm pressed against the wall. Hold this stretch for five seconds. Repeat steps 2 and 3 10 times on each arm and hand.
Tips and Warnings
- Maintain good posture when stretching your hands, because poor posture reduces the quality of the stretch, says fitness professional Anthony Carey, author of "Pain-Free Program." Because the connective tissues in your hands are connected to your arms and shoulders, which in turn are connected to your torso and down to your hip, stretching your hip and torso together will also affect your hands' flexibility and movement quality. Experience the difference in the quality of the stretch by performing the wall palm press with a hunched posture first, then in an upright posture.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Pain-Free Program"; Anthony Carey; 2005
