9 posts tagged “hand stretch”
Here it is, all in one place for you. I apologize – it does take more than 1 minute to complete. However, it is less than two minutes. I’m sure everyone will be able to fit this routine into their day at least one time.
· Ball your hand into a fist
· Squeeze tightly
· Open wide, splaying fingers as far open and apart as you can
· Ball back into a fist
· Repeat 3 times
· Extend your left arm in front of you without locking your elbow
· Tilt hand up 90 degrees (or whatever you can)
· With your right hand, gently pull the index finger of your left hand toward you
· Follow through, pulling back each finger in sequence.
· Switch hands
· Repeat with opposite hand
· Extend your left arm
· Tilt your hand up 90 degrees (or whatever you can)
· Using your right hand, gently pull all the fingers on your left hand toward your wrist
· Hold for a second but do not over-extend. You should feel a stretch but no pain.
· Release
· Switch hands and repeat
· Extend your left arm
· Tilt your hand DOWN 90 degrees (or whatever you can)
· Using your right hand, gently pull all the fingers on your left hand toward your wrist
· Hold for a second but do not over-extend. You should feel a stretch but no pain.
· Release
· Switch hands and repeat
· Extend your left arm in front of you (without locking elbow)
· With your right hand, gently pull your thumb DOWN and toward your wrist
· Bring it back to neutral
· With your right hand, gently pull your thumb UP and back toward your wrist (this will not work nearly as well as down. Do not worry … just stretch it a bit)
· Bring it back to neutral
· Repeat with other hand on other arm
· Put both of your palms together (like a prayer) in front of you at face level
· Extend your fingers and thumbs while keeping palms together.
· Press palms together strongly
· Hold
· Keep the base of your palms together and gradually lower your hands until your lower arms are horizontal (or as close as you can get them to horizontal). You will likely be around your chest area
· Hold
· Now, take your hands down further keeping the fingers and upper palms together (allow lower palms to separate if needed)
· You will feel a stretch on the inside of your fingers and wrists
· Hold
· Repeat
Power to the geeks!
Sue Crutcher, Baby Steps to Success Expert
Personal Trainer, Life Empowerment Mentor
Here it is, all in one place for you. I apologize – it does take more than 1 minute to complete. However, it is less than two minutes. I’m sure everyone will be able to fit this routine into their day at least one time.
· Ball your hand into a fist
· Squeeze tightly
· Open wide, splaying fingers as far open and apart as you can
· Ball back into a fist
· Repeat 3 times
· Extend your left arm in front of you without locking your elbow
· Tilt hand up 90 degrees (or whatever you can)
· With your right hand, gently pull the index finger of your left hand toward you
· Follow through, pulling back each finger in sequence.
· Switch hands
· Repeat with opposite hand
· Extend your left arm
· Tilt your hand up 90 degrees (or whatever you can)
· Using your right hand, gently pull all the fingers on your left hand toward your wrist
· Hold for a second but do not over-extend. You should feel a stretch but no pain.
· Release
· Switch hands and repeat
· Extend your left arm
· Tilt your hand DOWN 90 degrees (or whatever you can)
· Using your right hand, gently pull all the fingers on your left hand toward your wrist
· Hold for a second but do not over-extend. You should feel a stretch but no pain.
· Release
· Switch hands and repeat
· Extend your left arm in front of you (without locking elbow)
· With your right hand, gently pull your thumb DOWN and toward your wrist
· Bring it back to neutral
· With your right hand, gently pull your thumb UP and back toward your wrist (this will not work nearly as well as down. Do not worry … just stretch it a bit)
· Bring it back to neutral
· Repeat with other hand on other arm
· Put both of your palms together (like a prayer) in front of you at face level
· Extend your fingers and thumbs while keeping palms together.
· Press palms together strongly
· Hold
· Keep the base of your palms together and gradually lower your hands until your lower arms are horizontal (or as close as you can get them to horizontal). You will likely be around your chest area
· Hold
· Now, take your hands down further keeping the fingers and upper palms together (allow lower palms to separate if needed)
· You will feel a stretch on the inside of your fingers and wrists
· Hold
· Repeat
Power to the geeks!
Sue Crutcher, Baby Steps to Success Expert
Personal Trainer, Life Empowerment Mentor
One more stretch before it all comes together tomorrow.
-
Put both of your palms together (like a prayer) in front of you at face level
-
Extend your fingers and thumbs while keeping palms together.
-
Press palms together strongly
-
Hold
-
Keep the base of your palms together and gradually lower your hands until your lower arms are horizontal (or as close as you can get them to horizontal). You will likely be around your chest area
-
Hold
-
Now, take your hands down further keeping the fingers and upper palms together (allow lower palms to separate if needed)
-
You will feel a stretch on the inside of your fingers and wrists
-
Hold
-
Repeat
This exercise is a little more complex but invigorating to your hands.
Sue Crutcher, Baby Steps to Success Expert
You’re almost there. Today’s post is for those technical people who do not consider their thumb to be a finger. In case you missed stretching your thumbs over the last couple of days, today we will take care of that.
-
Extend your left arm in front of you (without locking elbow)
-
With your right hand, gently pull your thumb DOWN and toward your wrist
-
Bring it back to neutral
-
With your right hand, gently pull your thumb UP and back toward your wrist (this will not work nearly as well as down. Do not worry … just stretch it a bit)
-
Bring it back to neutral
-
Repeat with other hand on other arm
That’s it for today. Tomorrow we pull it all together into a routine that will take less than a minute of your time.
To Gumbie…
Sue Crutcher, Baby Steps to Success Expert
Continuing on our variation on a theme: hand and wrist stretches…
You’re almost there …
Adding to what you have already learned this week:
-
Start with the stretch from Monday (making a fist and letting go)
-
Followed by yesterday (stretching each finger individually)
-
Followed by stretching all your fingers toward your wrist at one time
Now, add (pay attention here … there is only one minor variable from yesterday but it is important to do it correcty):
-
Extend your left arm
-
Tilt your hand DOWN 90 degrees (or whatever you can)
-
Using your right hand, gently pull all the fingers on your left hand toward your wrist
-
Hold for a second but do not over-extend. You should feel a stretch but no pain.
-
Release
-
Switch hands and repeat
Again, that’s it. Simple.
You’re almost through the routine …
Sue Crutcher, Baby Steps to Success Expert
Continuing on our variation on a theme: hand and wrist stretches…
Today we add in another portion of the series
Start with the stretch from Monday (making a fist and letting go)
Followed by yesterday (stretching each finger individually)
Now, add:
-
Extend your left arm
-
Tilt your hand up 90 degrees (or whatever you can)
-
Using your right hand, gently pull all the fingers on your left hand toward your wrist
-
Hold for a second but do not over-extend. You should feel a stretch but no pain.
-
Release
-
Switch hands and repeat
Again, that’s it. Simple.
You’re halfway through the week and the series…
Sue Crutcher, Baby Steps to Success Coach
Continuing on our variation on a theme: hand and wrist stretches…
Today we add in another portion of the series
Start with the stretch from Monday (making a fist and letting go)
Followed by yesterday (stretching each finger individually)
Now, add:
-
Extend your left arm
-
Tilt your hand up 90 degrees (or whatever you can)
-
Using your right hand, gently pull all the fingers on your left hand toward your wrist
-
Hold for a second but do not over-extend. You should feel a stretch but no pain.
-
Release
-
Switch hands and repeat
Again, that’s it. Simple.
You’re halfway through the week and the series…
Sue Crutcher, Baby Steps to Success Coach
Next section of the routine (baby steps to accomplishment) to be completed by Friday.
Start with the exercise you learned yesterday.
Then, add:
-
Extend your left arm in front of you without locking your elbow
-
Tilt hand up 90 degrees (or whatever you can)
-
With your right hand, gently pull the index finger of your left hand toward you
-
Follow through, pulling back each finger in sequence.
-
Switch hands
-
Repeat with opposite hand
That’s it. Such easy stretches but so helpful.
Sue Crutcher, Baby Steps to Success Coach
Everyone appears to have enjoyed and incorporated the neck and shoulder stretches from last week. This week we will focus on a series of simple hand, wrist and finger stretches that will be very helpful due to all the time we spend on our computers.
These stretches may be done as often as you think of them – preferably at least once an hour while at the computer. More frequently is better. Doing them once a day is still better than not doing any at all so do not get frustrated if you don’t always remember. In time, with practice, they will simply become part of your typing routine.
Stretch one hand at a time or, to save time, stretch both simultaneously:
-
Ball your hand into a fist
-
Squeeze tightly
-
Open wide, splaying fingers as far open and apart as you can
-
Ball back into a fist
-
Repeat 3 times
That’s it for today. It’s a tough one. Tomorrow we add another one and start on the routine that will be finished by Friday.
To your self-care….
Sue Crutcher, Personal Trainer
