1. Try a Seated Hand Flexion Stretch
Sit up straight in a chair or on the floor. Straighten your right arm out in front of you about chest height. Flex your right hand with the palm facing away from you and fingers pointing up. Place your left hand in front of your right and press your right fingers back towards you gently. You should feel this stretch in your wrist and forearm. This can be a deep stretch, so go easy. Hold for 5 to 10 deep breaths. Repeat on the left hand.
2. Use Seated Hand Extension Stretches
Sit up straight in a chair or on the floor. Straighten your right arm out in front of you about chest height. Bend your right wrist so the palm faces towards you and the fingers are pointing down. Place your left hand in front of your right and press your right fingers back towards you gently. You should feel this stretch in your wrist and forearm. Don't overdo this extension. Hold for 5 to 10 deep breaths, and repeat on the left hand.
3. Stretch by Rocking Forward and Back
Come onto hands and knees on the floor, or for a gentler stretch you can place your palms on a table. Place your palms down flat with the fingers pointing away from you. Put as much weight as you can tolerate on your hands. Keeping the hands flat, gently rock forward and back a few times. Then rock forward and hold until you feel a gentle stretch. Hold for 5 to 10 deep breaths.
4. Do a Reverse Rocking Stretch
Come onto hands and knees on the floor or place your palms on a table. Rotate your wrists and place your palms down flat with the fingers pointing towards you. Put as much weight as you can tolerate on your hands. This is a deep stretch, so don't go too far. Keeping the hands flat, gently rock forward and back a few times. Then rock back and hold until you feel a gentle stretch. Hold for 5 to 10 deep breaths.
