1. Range of motion

Use this warm-up to stretch if you are doing repetitive motions involving your hands:

  1. Sit comfortably and bend your arm at the elbow, resting your upper arm on your leg or a table, or hold it with your other hand.
  2. Make a fist, and then flex your hand at the wrist up as far as you can and then down as far as you can comfortably.
  3. Keep the motion smooth and continuous, moving your wrist 10 times back and forth. Move just the wrist, not your arm.
  4. With your hand in the same position, move the wrist to the left as far as you can and then to the right as far as you can comfortably. Again, move the wrist, not your arm.
  5. Keep the motion smooth and continuous, repeating it 10 times.
  6. Repeat with your other hand.

2. Loosen-up stretch

Use this simple stretch to loosen up your hands and fingers before exercising. This is a good to use to relax your wrists and hands if you are involved in repetitive hand motions:

  1. Sit comfortably and bend your arm at the elbow in a right angle.
  2. Make a fist, and then slowly open it spreading and stretching your fingers apart.
  3. Repeat a few times.
  4. Repeat with your other hand.

3. Prayer stretch

  1. Stand with your elbows bent and palms together, fingertips pointing up at a level that’s just below your chin.
  2. Lower your hands toward your waist, keeping your hands pressed together and close to your stomach.
  3. When you feel a moderate stretch in the underside of your forearms, hold the pose for 30 seconds.
  4. Repeat 2 to 4 times.

4. Prayer stretch with steeple

  1. Stand with your elbows bent and palms together in the same hands-together position as stretch No. 3.
  2. Spread your fingers and thumbs as wide apart as you can. Then move your palms apart and together again, keeping your fingers and thumbs touching. Repeat a few times during the day.

5. Ball squeeze strengthener

To do this exercise you can use any type of ball, exercise putty, or a rolled up towel:

  1. Sit comfortably and take the ball or putty in your hand, wrapping your fingers and thumb around it.
  2. Squeeze as hard as you can.
  3. Hold the squeeze for 3 to 5 seconds.
  4. Relax your grip slowly.
  5. Repeat 5 to 10 times.

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