Your hands and wrists are involved in almost everything you do, whether it's shopping for groceries, typing on the computer, playing with your kids or working out. Since your hands and wrists are put under so much pressure each day, the value of keeping them strong and healthy can't be overstated.
Weak hands and wrists can be painful when they're under stress, and joints with limited flexibility can impact wrist mobility. The hands and wrists are designed to support weight, so it's important to keep them in tip-top shape by performing regular strength and flexibility exercises.
Perform the following light exercises regularly (at least three times a week) to maintain the strength and flexibility of your hands and wrists without overexerting them.
This exercise can be done sitting or standing. Hold your hands out in front of you, ball them lightly into fists and rotate them in gentle circles to relieve any tension in your wrists. Perform this move continuously for thirty seconds before taking a break.
Stand an arm's length away from a wall and place your palms on the wall with your fingers pointing up. Slowly walk your palms down the wall, maintaining physical contact with the wall until you cannot go any lower. At this point, turn your hands so that your fingers are pointing down. Now slowly walk your hands back up the wall as far as possible. Repeat three times.
This exercise can be done sitting or standing. Grip a softball (or something of similar size and hardness) with your hand and squeeze, making a fist as tight as you can. Hold this for several seconds and then release. Repeat 15 times with each hand.
Rubber band exercise
This exercise can be done sitting or standing. Place a tight rubber band around your fingers and thumb and hold all your fingers together. Slowly spread your fingers and thumb as far as they can go, stretching the rubber band. Repeat this 15 times with each hand.
If you feel pain at any time while performing these exercises, stop immediately and consult a medical professional. If you have concerns about performing any of these exercises, seek the approval of your doctor first.
If you live in the Dallas area and are experiencing regular hand or wrist pain or a decreased range of motion, call Dr. Pedro Loredo’s office today at (972) 939-4974 to schedule an appointment.