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.
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