Your hands perform a variety of tasks every day, from gripping a steering wheel to typing on a keyboard. These repetitive motions will produce weakness and stiffness in your wrists and fingers. Exercises will strengthen your wrists and keep your hands and fingers versatile.
Practicing simple exercises can help prevent injury. Exercises can strengthen your wrists and keep your hands and fingers flexible.
1.Extended arm
To stretch in the opposite direction:
-Extend your arm with your palm facing up toward the ceiling.
-With your free hand, gently press your fingers down toward the floor.
-Gently pull your fingers back toward your body.
-Hold for 10 to 30 seconds.
Repeat both stretches with the other arm. You should cycle through the stretches two or three times with each arm.
2.Clenched fists
-While sitting, place your open hands on your thighs with palms up.
-together with your forearms touching your legs, raise your fists off of your legs and back toward your body, bending at the radiocarpal joint.
-Lower your fists and slowly open your fingers wide.
-Repeat 10 times.
3.Yoga for wrists and hands
Several yoga-inspired hands and wrist exercises are listed below:
Figure eights
-Interlace your fingers in front of your body.
-Keeping your elbows tucked into your sides, move your interlaced hands in a figure-eight motion.
-Allow your wrists to rotate fully so that each hand is alternately on top of the other.
-Perform this exercise for 10 to 15 seconds.
-Rest, and then repeat.
-While seated, lift your arms over your head and interlace your fingers with your palms together.
-With your fingers interlaced, turn your palms up until they are facing the ceiling.
-You can keep your arms slightly bent or straighten them.
-Hold the stretch.
-Bring your arms down, and then repeat.
4.Thumb work
Push exercise:
-Make a hand and purpose your thumb up, as if you’re giving a thumbs-up sign.
-Create resistance with your thumb and hand muscles to keep your thumb from moving.
-Gently pull back on your thumb with your free hand.
Hold and repeat.
Pull exercise:
-Make a fist and point your thumb up.
-Create resistance with your thumb and hand muscles to try and keep your thumb pointing up toward the ceiling.
-Use your free hand to gently push the thumb forward.
-Hold and repeat.
5.Building hand and wrist strength
Building wrist strength can also help you prevent injury.
There are several exercises you can use to build strength—whether you’re at home or in the office:
Desk press
-While seated, place your palms face up under a desk or table.
-Press upwards against the bottom of the desk.
Hold for 5 to 10 seconds.
-This exercise builds strength in the muscles that run from your wrists to your inner elbows.
Tennis ball squeeze
-Squeeze a tennis ball or stress ball firmly for 5 to 10 seconds.
-This should not be painful. However, it ought to enable you to strengthen your wrists.
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