Most of the muscles that control the hand are in the forearm. The muscles on the front of the arm flex the fingers and the muscles on the back of the arm extend the fingers. Several hand exercises stretch the forearms as well as the tendons and ligaments in the fingers. By stretching these muscles, you can maintain range of motion and flexibility in your fingers, wrists and forearms. Consult your physician before starting any exercise program.
Forward Hand Stretch
Step 1
Sit with your hands in your lap. You can also stand with your hands at your sides.
Step 2
Bend your right arm and bring your right hand up to your chest with your palm facing down. Bend your right palm toward your wrist.
Step 3
Press your left hand against the top of your right hand to stretch the muscles in the back of your forearm. Hold for 10 seconds, release and repeat five times. Perform the same stretch on your left arm.
Reverse Hand Stretch
Step 1
Sit with your hands in your lap or stand with your hands at your sides.
Step 2
Bend your right arm and bring your right hand to your right shoulder, palm up. Open the palm of your hand to the ceiling.
Step 3
Use your left hand to gently bend the fingers of your right hand back towards the floor. Extend your right arm straight. Hold for 10 seconds, relax and repeat five times. Perform the same stretch with your left arm.
Wrist Rotations
Step 1
Sit or stand with your hands at your sides.
Step 2
Bend your elbows and rotate both hands clockwise 10 times. Rest and repeat two more times.
Step 3
Switch the direction to counter-clockwise and rotate 10 times. Rest and repeat two more times.
References
- "Principles of Anatomy and Physiology"; Gerard J. Tortora, et al.; 2010
- American Society for Surgery of the Hand: Stiffness in the Hand
- MayoClinic.com: Video: Forearm Stretches for the Office
