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Flexibility and Strengthening Exercises

Prayer Stretch

Stand with palms together and elbows out. Slowly lower wrists until a stretch is felt. Hold for 5 seconds and slowly return to starting position.

Wrist Flexion/Extension

With arm resting on table and hand hanging off the table, bend wrist down until a stretch is felt. Hold for 5 seconds and slowly return to starting position. Bend wrist up until a stretch is felt. Hold for 5 seconds and slowly return to starting position.

Wrist Deviations

With arm resting on table and hand hanging off the table, slowly turn hand to side. Hold for 5 seconds and slowly return to starting position. Turn hand to other side. Hold for 5 seconds and slowly return to starting position.

Finger Flexion/Extension

Extend fingers open as far as possible. Hold for 5 seconds. Make a fist as tight as possible. Hold for 5 seconds.

Wrist Flexor Stretch

With arm resting on table and hand hanging off table and elbow straight, slowly grab injured hand and slowly bend wrist up until a stretch is felt. Hold for 5 seconds and slowly return to starting position.


Wrist Extensor Stretch


With arm restin on table and hand hanging off the table and elbow straight, slowly grab the injured hand and slowly bend the wrist down until a stretch is felt. Hold for 5 seconds and slowly return to the starting position.

Supination/Pronation

With resting arm next to body, palm out and sown in front, turn hands up until a stretch is felt. Hold for 5 seconds and slowly turn hand down until a stretch is felt. Hold for 5 seconds and return to starting position.

These exercises are useful to get you in shape for more vigorous aerobic exercise or as part of your warm-up and cool-down routines.

 Hand And Wrist Exercises - Do these exercises at a table that supports your forearms.

1. One Two Three Finger Exercises
For the best hand function, you should be able to touch the tips of your fingers to the palm and straighten the fingers completely. Use the one-two- three approach to stretch and strengthen fingers. 

To bend fingers: 
(1) Begin bending the joint closest to the tip of the finger 
(2) Bend the middle joint 
(3) When your fingertips are touching the palm, or are as close as possible, bend the knuckle joint.
To straighten your fingers, just do the movements in reverse: 
(3) First straighten the knuckles 
(2) Then the middle joint , and 
(1) Straighten the fingertips.

You can exercise your fingers individually or together, using your other hand to help if necessary.

2. Thumb Walk
Holding your wrist straight, form the letter "O" by lightly touching your thumb to each fingertip. After each "O" straighten and spread your fingers. Use the other hand to help if needed. 

3. Hi and Bye
a. To strengthen and limber your wrist, rest your forearm on a table with your hand over the edge. Keep fingers relaxed and bend your wrist up and down.

b. To strengthen the small muscles of the hand, slide your arm back until your fingers hang over with your knuckles at the table edge. Keeping your fingers straight and together and your palm flat, move your fingers up and down. 

4. Door Opener
This exercise stretches the muscles and ligaments that rotate the forearm, letting you turn doorknobs, use a screwdriver, of put your hand in your back pocket. 

Start with your forearm resting on a table, palm down.
Keeping your little finger on the table, turn your hand so the palm faces up.
If you use your other hand to help, grip your forearm, not the wrist or hand. 

Finger, Hand, and Wrist Injuries

Prevention

The following tips may prevent finger, hand, and wrist injuries.

  • Do exercises that strengthen your hand and arm muscles.
  • Stop, change, or take a break from activities that cause your symptoms.
  • Reduce the speed and force of repetitive movements in activities such as hammering, typing, knitting, quilting, sweeping, raking, racquet sports, or rowing.
  • Change positions when holding objects, such as a book or playing cards, for any length of time.
  • Use your whole hand to grasp an object. Gripping with only your thumb and index finger can stress your wrist.
  • Consider using special gloves that support the wrist and have vibration-absorbing padding when working with tools that vibrate.
  • Use safety measures, such as gloves, and follow instructions for the proper use of hand and power tools.
  • Use caution when using knives in preparing food or craft activities. Supervise a child using knives or sharp scissors in craft activities.
  • Wear protective gear, such as wrist guards, in sports activities.
  • Review your work posture and body mechanics.
    • Organize your work so that you can change your position occasionally while maintaining a comfortable posture.
    • Position your work so you do not have to turn excessively to either side.
    • Keep your shoulders relaxed when your arms are hanging by your sides.
    • When using a keyboard, keep your forearms parallel to the floor or slightly lowered and keep your fingers lower than your wrists. A keyboard wrist support may help you do this. Take frequent breaks to stretch your fingers, hands, wrist, shoulders and neck.

General prevention tips

  • Stretch before and after physical exercise, sports, or recreational activities to warm up your muscles.
  • Walk regularly to improve circulation, increase flexibility, reduce fatigue, and encourage bone and muscle development.
  • Use the correct techniques (movements) or positions during activities so that you do not strain your muscles.
  • Avoid overusing your hand or wrist with repeated movements that can injure your bursa or tendon. In daily routines or hobbies, examine activities in which you make repeated movements.
  • If you feel that certain activities at your work place are causing pain or soreness from overuse, call your human resources department for information on alternative ways of doing your job or to discuss equipment modifications or other job assignments.

Keep bones strong

  • Eat a nutritious diet with enough calcium and vitamin D, which helps your body absorb calcium. Calcium is found in dairy products, such as milk, cheese, and yogurt; dark green, leafy vegetables, such as broccoli; and other foods.
  • Exercise and stay active. It is best to do weight-bearing exercise (walking, jogging, stair climbing, dancing, or lifting weights) for 45 to 60 minutes at least 4 days a week. Weight-bearing exercises stimulate new bone growth by working the muscles and bones against gravity. Exercises that are not weight-bearing, such as swimming, are good for your general health, but do not stimulate new bone growth. Talk to your health professional about an exercise program that is right for you. Begin slowly, especially if you have been inactive.
  • Avoid drinking more than 1 alcoholic drink per day. People who drink more than this may be at higher risk for weakening bones (osteoporosis). Alcohol use also increases your risk of falling and breaking a bone.
  • Stop or do not begin smoking. Smoking puts you at a much higher risk of developing osteoporosis. It also interferes with blood supply and healing.
  • Cut down on caffeine. Caffeine in coffee and soda pop may increase calcium loss from your body and puts you at risk of osteoporosis.