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4 Wrist and Hand Exercises To Relieve Tightness

If you sit at a desk most of the day, overall tightness is a familiar feeling. In the hands and wrists especially, tightness can settle in and become a regular nuisance. I see a lot of clients with wrist pain during workouts that include planks or push ups.  Don’t blame the workout.  In fact, what’s happening in front of the computer may be the real culprit. Be that as it may, to help alleviate this problem use these 4 Wrist and Hand Exercises to Relieve Tightness.

4 Wrist and Hand Exercises To Relieve Tightness

For Example: Three of the most common causes of wrist pain

  • poor positioning of your wrists while using your keyboard or mouse
  • prolonged exposure to vibrations from using hand tools or power tools
  • any repeated movement that overextends your wrist, such as playing the piano or typing
Do your wrists hurt in plank? Do they hurt in plank, push ups, or downdog, these exercises can help! Click To Tweet

For this reason, use these moves to help alleviate tightness and pain. Not only are they quick and simple, but they’re also something you can do right at your desk — without looking awkward.

4 Wrist and Hand Exercises To Relieve Tightness

Hands

Sit upright, and fully extend your left arm in front of you, palm facing away from your body. Starting with your pinky, use your right hand to stretch each finger individually, gently pulling the finger towards you. After you’ve stretched your thumb, stretch all fingers at once, holding for at least fifteen seconds. Repeat on the right side. You can do this stretch throughout the day.

Wrists

Sit upright, and fully extend your left arm in front of you, palm facing the ceiling. With your right hand, clasp the fingers of your left hand and gently pull them back towards you until you feel a stretch, holding for at least thirty seconds. Repeat on the right side. You can do this stretch throughout the day.

Make a Fist

Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. Stretch only until you feel tightness. You shouldn’t feel pain. Start with this simple stretch:

  • Make a gentle fist, wrapping your thumb across your fingers.
  • Hold for 30 to 60 seconds. Release and spread your fingers wide.
  • Repeat with both hands at least four times.

Finger Lift

Use this exercise to help increase the range of motion and flexibility in your fingers.

  • Place your hand flat, palm down, on a table or other surface.
  • Gently lift one finger at a time off of the table and then lower it.
  • You can also lift all your fingers and thumb at once, and then lower.
  • Repeat eight to 12 times on each hand.

So there you have it. I would love to chat!

Do you know the correct positioning for your wrists at the keyboard and mouse?

Are you ready for the holidays?

xo

***Disclaimer: Always check with your doctor first before starting new fitness routines to ensure that they’re right for you.***All opinions expressed are 100% my own.

*References

Webmd.com