Real-Time Hand / Wrist Stretching & Exercise Routine
This real-time wrist / hand routine features easy stretches & exercises that can help strengthen the wrists/hands & relieve pain. It can also help decrease tightness in the area and improve overall flexibility.
These Wrist / Hand Stretches & Exercises are not only great for the wrist and hand, but they are also great for the elbow.
Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Arm circles, wrist flexion and extension, and hand open and closing will help the muscles get ready for the routine.
After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Wrist flexion, extension, radial deviation, and ulnar deviation isometrics will help activate the muscles around the wrist and hand to improve stability and decrease pain.
Then going into some full stretches with a wrist flexor stretch and wrist extensor stretch will really help improve motion and decrease tight muscles.
Next is a hand stretch. These holds can be 3-5 or 5-10 seconds, and really focus on opening and closing with a squeeze. After that, finger tendon glides are a great way to loosen up the area and break up scar tissue.
Finally, bicep curls and tricep push backs are great exercises to work the muscles you have just lengthened and loosened up.
Finger pain and hand pain can be caused by many things including hand and finger arthritis, circulation issues, an injury, or just achiness in the joints. These 7 finger and hand pain treatments should help.
Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video shows you my favorite stretches & exercises for tennis elbow.
The prayer stretch for the wrist is a great way to not only relieve pain and tightness in your wrists, but it also helps relieve and prevent carpal tunnel syndrome.
Golfer’s elbow, or medial epicondylitis, is an inflammation on the inside of the elbow. It often comes from an overuse injury. This video shows you my favorite stretches & exercises for golfer’s elbow.
Peripheral neuropathy in the hands is when there is damage to the peripheral nerves. This can also happen in your feet. These 7 treatments for peripheral neuropathy in your hands should help with pain relief.
Instrument assisted soft tissue mobilization (IASTM) can promote tissue healing & help reduce scar tissue/adhesions. A common injury that responds well to IASTM is lateral epicondylitis or tennis elbow.
Finger arthritis can make it difficult to do everyday tasks, and it can be very painful. These simple finger stretches and exercises should help relieve the pain.
Radial nerve glides, radial nerve flossing, and radial nerve stretches should be done very carefully. Don’t overdo the glide or flossing movements because that can cause more irritation.
This real-time wrist / hand routine features easy stretches & exercises that can help strengthen the wrists/hands & relieve pain. It can also help decrease tightness in the area and improve overall flexibility.
