Wrist And Finger Exercises Pdf

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This page provides general information about carpal tunnel syndrome and simple exercises that may help:. Carpal tunnel syndrome is a condition in which the median nerve is squeezed where it passes through the wrist. This often happens because the tendons in the wrist have become swollen and they press on the nerve.

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly.

Slowly and gently pull down on the fingers of one hand with the fingers of the other, to stretch your wrist in the direction opposite from that of mousing. Hold for a count of Now do the other wrist. Use the strength of one arm to slowly and gently pull the other shoulder toward the midpoint of your torso. Now do the other arm.

Preventing Injury: 8 Best Hand and Wrist Exercises for Computer Users

Start by doing 5 repetitions of each exercise, 3 times a day. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable. If your symptoms don't improve after 2 weeks, phone the Musculoskeletal MSK Helpline only available in some health board regions.

If this service isn't available in your area, speak to your GP to find out if you can refer yourself to a local MSK service. You should do this exercise while sitting or standing, and may find it easier if you support your elbow on a table. Home Illnesses and conditions Muscle, bone and joints Exercises Exercises for wrist, hand and finger problems.

Exercises for wrist, hand and finger problems See all parts of this guide Hide guide parts Introduction Clenched wrist bend Side to side wrist bend Hand turn Hand clench Finger curl Finger and thumb touch. These video shows the whole movement so don't worry if you can't do it all.

How many and how often Start by doing 5 repetitions of each exercise, 3 times a day. When to stop Stop these exercises if they make your symptoms worse, or cause new pain. Clenched wrist bend You should do this exercise while sitting or standing. Bending your wrist forward and back is one repetition. Instruction Key movement With the side of your hand rested on a table, and your hand loosely clenched, bend your wrist and fingers towards you Hold for 2 seconds then bend them back to where you started.

Side to side wrist bend You should do this exercise while sitting or standing. Bending your wrist from left to right is one repetition. Instruction Key movement With your palm rested on a table, and your fingers and wrist straight, bend your wrist to the left as far as is comfortable Hold for 2 seconds then bend your wrist back to center Bend your wrist to the right as far as is comfortable Hold for 2 seconds then bend your wrist back to center.

Hand turn You should do this exercise while sitting or standing. Turning your palm up and down is one repetition. Instruction Key movement With your palm rested on a table, and your fingers and wrist straight, turn your palm up as far as is comfortable Hold for 2 seconds then turn your palm back to center. Hand clench You should do this exercise while sitting or standing. Clenching and unclenching your hand is one repetition. Instruction Key movement With the side of your hand rested on a table, and your fingers and wrist straight, clench your hand into a loose fist Hold for 2 seconds then unclench and straighten your fingers.

Finger curl You should do this exercise while sitting or standing, and may find it easier if you support your elbow on a table. Uncurling and curling your fingers is one repetition. Instruction Key movement With your palm facing you, and your hand loosely clenched, slowly uncurl your fingers until they are fully extended Hold for 2 seconds then curl them back into a loose fist.

Finger and thumb touch You should do this exercise while sitting or standing, and may find it easier if you support your elbow on a table. One set back and forth is one repetition. Instruction Key movement With your palm facing you, and your hand relaxed and open, touch your thumb to each finger in turn After touching your pinkie, reverse the order.

Share Tweet Print. Last updated:. How can we improve this page? Help us improve NHS inform. Email e. Message Maximum of characters. Send feedback. Also on NHS inform. Community content from Health Unlocked. With the side of your hand rested on a table, and your hand loosely clenched, bend your wrist and fingers towards you.

With your palm rested on a table, and your fingers and wrist straight, bend your wrist to the left as far as is comfortable. With your palm rested on a table, and your fingers and wrist straight, turn your palm up as far as is comfortable. With the side of your hand rested on a table, and your fingers and wrist straight, clench your hand into a loose fist. With your palm facing you, and your hand loosely clenched, slowly uncurl your fingers until they are fully extended.

With your palm facing you, and your hand relaxed and open, touch your thumb to each finger in turn.

7 Hand Exercises to Ease Arthritis Pain

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Stretching and exercising the muscles around your wrists will keep the wrists flexible and strong, and help you avoid repetitive motion and stress injuries. Both stretching and exercising increase the production of synovial fluid, which lubricates your wrist joints and helps improve their function. Your wrist bones connect your hand to your forearm.

JavaScript seems to be disabled in your browser. For the best experience on our site, be sure to turn on Javascript in your browser. Your Local Experts. Finger exercise Make a fist; ensuring thumb is straight, not tucked under fingers 1a Slide fingertips up palm, tips of fingers moving towards base of fingers, until stretch is felt 1b Hold for slow count of 10 Repeat 3 — 5 times. Wrist stretch exercise With hand open and facing down, move wrist from side to side, until stretch is felt at each extreme Hold each for slow count of 10 Repeat 3 — 5 times. Wrist rotate exercise With elbow held close in to side of body, slowly rotate palm upwards and then downwards until stretch is felt at each extreme Hold each for slow count of 10 Repeat 3 — 5 times. Wrist bend exercise Holding upper part of hand with other hand, slowly bend wrist down and then upwards until stretch is felt at each extreme Hold each for slow count of 10 Repeat 3 — 5 times.

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Arthritis wears away at the cartilage of a joint, which is the cushioning material between bones. This can cause inflammation and irritation of the synovial lining, which produces the synovial fluid that helps protect and lubricate the joint. When arthritis affects the joints of the hands, it can cause pain and stiffness.


Alternately turn palm up and down keeping elbow still. Repeat 10 times. 4. Hold fingers and wrist straight. Bend wrist towards the little finger and then towards.


Stretches for fingers, wrists & forearms

Hand therapy putty exercises can help you regain strength and dexterity in your hand with a simple, affordable accessory. Before we dig into the exercises, we will discuss how to get the most of your hand putty exercises. Sometimes hand weakness is the result of a stroke or other neurological injury. Instead, the goal is to strengthen the connection between the brain and the hand. The more you exercise your hand, the more you tell the brain there is a demand for that function, and the brain will adapt in response.

Start with your hand in a neutral, relaxed position with your fingers and thumb straightened. Next, bend your thumb across your palm, touching the tip of your thumb to the bottom of your small finger. If you can't make your thumb touch, just stretch as far as you can. Return your thumb to the starting position. Repeat this exercise multiple times with each hand.

Each year, thousand workers have to take time off due to RSI and motion related inquires to the hands and arms, according to statistics. Computer users for example spend most of their time repeating the same motion such as typing at the keyboard, maneuvering the mouse, and swiping on touchscreens. Left untreated, many people can become unemployable as a result.

11 Ways to Strengthen Your Wrists

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How many and how often

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Hand and wrist exercises

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3 Response
  1. Melody E.

    HAND AND. WRIST. Exercises. These exercises are designed to stretch and strengthen your hands and wrists. Before beginning an exercise, read through all​.

  2. AimГ©e Q.

    Study skills do i really need this stuff 3rd edition pdf gross motor function classification system for cerebral palsy pdf

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