exercises-for-hand-pain

1. 6 Exercises to Prevent Hand Pain

2. When you have hand pain, even the most basic everyday activities can be a struggle. Start the healing process today by adding a series of simple hand exercises into your daily routine. We’ve put together a list of 6 simple and easy to do hand and wrist exercises that you can do just about anywhere. Aim for 10 repetitions per exercise, per hand.

3. 1. Forearm Stretch • Place one hand and forearm flush on a table facing down. • Use your other hand to gently pull your hand off the table. • The hand being stretched should create a 90 degree angle with your forearm (Try to keep your wrist on the table through the stretch) • Hold for 5 seconds.

4. 2. Make a Fist • Spread your fingers wide apart. • Pull them into a fist with your thumb on the outside. • Hold fist for 5 seconds (don’t squeeze too hard) then open hand with fingers wide apart

5. 3. Tip Touches • Hold you hand upright and spread your fingers comfortably • Touch your thumb to the tip of your pinky finger, then open back to starting position • Touch thumb to each finger tip from pinky to index finger and back again.

6. 4. Thumb Extensions • Begin with your thumb positioned outward. • Bend your thumb inward toward the palm and stretch to touch the bottom of the pinky finger (or as close as you can get). • Hold for 2-3 seconds.

7. 5. Finger Lifts • Place your hand palm down on the table. • One at a time, lift each finger off the table starting with your thumb. • Hold each finger off the table for 1-2 seconds.

8. 6. Wrist Flips • Hold your arms at by your side with elbows bent at 90 degrees, palms facing down. • Rotate your forearms so your palm faces up, then back down. • Repeat 10 times per wrist.

9. Dedicate just a few minutes each day to these simple exercises and get your life back in motion!