2 In Yoga

A Few Hand & Wrist Stretches

The temperatures have been dropping, slowly but surely. Plus with a lot of good shows on Netflix (Mindhunter and Stranger Things 2 for the win!), I have found myself in full on knitting mode. Binge watching and crafting just go so well together. The only downside is that my fingers not only get tired, but they also cramp up. For some reason, my pinky fingers decide to curl in on themselves every time I knit. And after working on my latest project for 3 or more hours at a time, they need a good stretch.

Once I started taking breaks to work out my fingers and wrists, I have felt a huge difference. These exercises are also great if you spend a lot of time on the computer, writing, playing an instrument, and other simple repetitious movements of life. There are a ton of wrist, finger, and hand stretches out there, but the ones I’m about to share with you are some of my favorites. They are non-weight-bearing so you can do them wherever, whenever.

1 – Not sure what you want to call this one, but it’s very simple. Start with a tight fist, and then spread out your fingers. Then repeat. Try to move quickly between the two for 10-15 seconds initially to get some heat going in your hands.

2 – Finger adduction and abduction. After warming up your hands, this is your next go-to. Start by adducting your fingers, hugging them tightly together. Then abduct your finger, spread them as wide as they’ll go. You don’t have to move as quickly between these two as in exercise one, but spend 20-30 seconds on each hand, going back and forth between adduction and abduction. See how closely you can hug your fingers together, and how far you can spread them apart.

3 – Wrist extension and flexion. This exercise starts to move into your wrists, but still works your fingers too. Start with your right arm out straight in front of you. Extend your wrist, pointing your fingertips up. Use your left hand to draw your fingers back and you push forward from the heel of your hand. For flexion, bring your wrist back to neutral. Tuck your thumb in and make a fist with your remaining fingers. Use your left hand to draw your fist towards your body. Repeat with your left hand.

4 – Interlaced fingers. All you have to do is interlace your fingers, turn your palms away, and push out as you take your arms straight. Be sure to switch the cross of your fingers and do the second side. If you want to add some stretch into your shoulders, with bent elbows, take your hands overhead and then push your palms up to the ceiling to take your arms straighter.

5 – Figure 8. This one takes a bit of coordination, but it’s a wonderful one to end on. Interlace your fingers and then start to roll your wrists like you’re drawing a figure 8. Another way to think of it is to begin with one hand on top of the other. Starting from the thumb side, the inner edge, of the bottom hand, start to roll your hand up until that hand becomes the one on top. Then repeat with the new bottom hand. That made have made it seem more complicated, but once you get into the rhythm, I promise it’s easy!

I hope these help you out next time your hands and wrists need a little love. If you have any questions or need clarification on any of these exercises, don’t hesitate to let me know! Wishing you all a wonderful day 🙂

You Might Also Like

2 Comments

  • Reply
    Allie @ Peachfully Chic
    November 3, 2017 at 10:18 am

    Love these tips! I’m trying to find new stretches for my arm after spending all day at a computer. Thanks for sharing!


    xo,
    Allie
    http://www.peachfullychic.com

    • Reply
      Madison
      November 3, 2017 at 1:25 pm

      Hi Allie! So glad you found it helpful! Thanks for checking out my post 🙂

    Leave a Reply