The hands and wrist joints are structured for complex movements. These movements are used to perform daily tasks and activities. Activities such as working on the computer and playing musical instruments utilize repetitive movements that place an increased demand on the hands and wrists. Overuse and trauma can lead to connective tissue strain and joint dislocation, resulting in joint pain, stiffness and inflammation. Treatment for stiffness and strain may include stretches for the hands and wrists.
Abduction and Adduction
This stretch targets the muscles in your fingers and hands. Sit or stand with your arms extended or bent, placing your hands in front of you with your palms facing forward and the fingers pointed up. Start the stretch by pressing your fingers together. Continue the stretch by separating your fingers, spreading your hands apart. Continue alternating between squeezing your fingers together and spreading them apart. Complete between 10 and 20 repetitions.
Hand Stretch
This stretch targets your hands and fingers. Sit or stand with your arms bent or extended, placing your hands in front of you with your palms facing forward and your fingers pointed toward the ceiling. Begin the stretch by bending your fingers down, making a fist. Keep your thumbs extended up. Continue the stretch by sliding your fingertips down toward your wrist, stretching your fingers. Hold the stretch for up to five full breaths.
Hand and Wrist Stretch
This stretch targets your fingers and your wrists. Sit or stand with your palms pressed together, your elbows bent and your fingers pointed up toward the ceiling in front of you at chest height. Press your palms together while pulling the bottom of your palms away from each other. Continue until your palms are facing the floor, stretching your fingers and your hands. Hold for up to five full breaths.
Wrist and Forearm Stretch
This stretch targets your wrist and hands. Sit or stand with your arms extended in front of you with your palms facing the floor. Place one hand over the other and bend both wrists. Use your top hand to push your bottom hand back toward your body. Hold for up to five full breaths. Repeat the stretch, switching your hands.
Forearm Flexor
This stretch targets your wrists and hands. Sit or stand with your arms extended in front of you with your wrists bent, palms facing away from you and fingers pointed up toward the ceiling. Rotate your hands until your fingers are pointed toward the floor. Turn one hand and place it in front of the other palm, and press the fingers back toward your body. Hold for five full breaths. Repeat the stretch, switching hands.
References
- American Society for Surgery of the Hand: Stiffness of the Hand
- PhysioAdvisor.com: Hand Stretches
- Canadian Centre for Occupational Health and Safety: Stretching at the Workstation
- HowToStretch.com: FAQ
- University Corporation for Atmospheric Research: Bilateral Wrist Stretches
- Hand Health Resources: General Information: Exercises
