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Tuesday, September 22, 2020

Easy Exercises for the Hands

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You rely on your hands when driving, typing, texting, cooking, painting, crocheting, and so many other innumerable tasks. That is why keeping at bay hand muscle and joint pain and inflammation is very important. There are a handful of simple and easy exercises for the hands that you may carry out on a regular basis, especially after utilizing them for extended periods of time. Here are some of the best:

Make a Fist and Spread Your Fingers

This exercise helps stretch the muscles in your hands, providing them with much-needed break and relaxation. All you need to do is make a fist without really tensing up those hand muscles like when you are about to engage in a fight. Hold the position for 30 to 60 seconds. Afterwards, spread your fingers as far as possible. After a couple of seconds, go back to making a fist. Do everything 4 times on both hands.

Finger Stretch on a Flat Surface

You need a flat surface to carry out this particular exercise. Place your hands on the surface with your palms down. Straighten your fingers and press your hands against the flat surface, but without exerting much effort as to strain your hand joints. Hold this for about 30 seconds, and then relax your hands. Repeat 3 more times.

Lift Each Finger

For this exercise, you also need to have a flat surface available. Place one hand on the surface, with your palms facing down. Afterwards, try to lift each finger off the surface, starting from the thumb going to your pinkie, then lowering it after about a second. Repeat everything 8 to 12 times on each hand. You may also lift your fingers off the flat surface simultaneously for added variety.

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Make a Claw Then Release

This hand exercise helps improve the mobility of the joints in your fingers. To get started, hold your hands before you, with the palms facing one another. Bend your fingers so that each finger tip touches the palm of your hand. Maintain this position for 60 seconds at most. Relax for a few seconds and repeat the procedure. Try to perform this exercise 4 times.

Swipe Your Thumb Across Your Palm

Doing this exercise is good for strengthening the thumb and keeping it free of pain. To start, place one hand before your face. Swipe your thumb across it so that it touches the base of your pinkie. Afterwards, swipe it back to the starting position. Do the entire procedure for about 4 times. Perform the same on the other hand.

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Touch Each Fingertip With Your Thumb

Performing this exercise helps improve your thumb’s range of motion. Begin by holding one of your hands right in front of you, keeping the wrist straight. Bend your index finger and touch its tip with your thumb. Hold it for about half a minute then go back to the starting position. Do the same on your middle, ring and pinkie fingers. Do everything 4 times and perform the whole exercise on your other hand.

Rotating Your Thumb

This very simple hand exercise helps ensure that the thumb joint is always in tip-top shape. Start by holding one hand in the thumbs-up position. Rotate your thumb clockwise 8 to 12 times. Afterwards, rotate it counter-clockwise 8 to 12 times. Allow your other hand to carry out the same thumb exercise.

Wrist Flex and Rotate

Of course it’s also important to have strong wrists so that you may utilize your hands fully each time. To begin, allow your forearm to rest on a surface, with your hand hanging free and your palm facing the ceiling. Lower your hand by bending your wrist. Afterwards, lift your hands towards the ceiling with your forearm still flat on the surface. Do everything 5 to 10 times. Perform this exercise on your other hand.

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