Doing easy stretches for your hands and wrists can help keep your fingers and hands from getting hurt. Every day, your hands do many things, like typing on a computer and holding a steering wheel.
Your arms and fingers can get weak and stiff from doing these things over and over again. Working out your wrists makes you more flexible and lowers your risk of getting hurt.
People are told to stretch to avoid problems or ease minor pain. People with inflammation or major joint damage, on the other hand, shouldn’t use them unless a doctor tells them to. Before you try any new moves or treatments, you should always talk to your doctor.
10 Stretches for Wrists and Hands
1. Praying position stretch
In a praying pose, put your hands together and touch your elbows. Spread your arms out and bring your hands down to waist level. Hold for 10 to 30 seconds, and then do it again.
2. Extended arm stretch
At shoulder height, hold out one arm in front of you with the hand facing down. Let go of your wrist so your fingers point down. Pull your fingers back toward your body slowly with your free hand. Hold for ten to thirty seconds. Do it again with your hand facing up and your fingers pressed down.
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3. Clenched fist stretch
Put your palms up and your hands open on your legs. Form fists slowly, but don’t clench them too hard. Lift your hands off your legs and bend your wrists. Keep it in for 10 seconds. Lower your hands and slowly spread your fingers apart. Do it 10 times.
4. Raised fist stretch
Start by putting your arm up next to your head and leaving your hand open. Form a fist with your thumb on the outside. Move your fingers toward your wrist until you feel a stretch.
5. Wrist rotations
Point your fingers down and stretch your arm out until you feel a stretch. Use the other hand to slowly bring the raised hand back to your body. 3 to 5 seconds. Stretch your fingers out until you feel a pain. Do it three times.
6. Hooked stretch
Put one elbow under the other and pull both arms toward the middle of your body. Put your hands together on both arms and wrap them around each other. Keep it in for 25 seconds. Change arms and do it again.
7. Finger stretch
Bring your ring finger and pinky finger together. Keep your middle and index fingers apart. Do it 10 times.
8. Fist-opener
Your hand should be flat and open after you make a fist. Do it 10 times.
9. Thumb pull
Use the other hand to grab the thumb. Pull your thumb back slowly. Keep it in for 25 seconds. Do it again with your other thumb.
10. Wrist-strengthener
Get down on your knees and point your fingers toward your body. Keep your arms straight as you lean forward. Keep it in for 20 seconds. Relax and do it again.
Hand and wrist injuries from doing the same thing over and over again can be avoided by stretching and working out regularly. Always start slowly, and if the pain doesn’t go away, see a doctor.