Wrists and hands flexibility exercises

 

Forearm supination/pronation

Starting position: Bend your elbows to 90 degrees and tuck them into your sides with your palms facing each other.

Movement: Alternately turn your palms up to the ceiling and down to the floor. Repeat five times.

 

 

 

 

 

 

Wrist flexion/extension

Starting position: Bend your elbows to 90 degrees and tuck them into your sides with your palms facing each other.

Movement: Keeping your forearms still, bend your wrists towards each other and then away from each other. Repeat each movement five times.

Modification: You may support the forearms on your lap.

 

 

 

 

 

 

Thoracic rotation

Starting position: Cross your hands across your chest.

Movement: With your hips facing forward, twist your upper body to the right as far as possible. Hold for five seconds and repeat five times. Repeat on the left side.

 

 

 

 

 

 

Making a fist

Starting position: Place your elbows at your side, support your forearms on your lap, with palms facing each other or facing the ceiling.

Movement: Make a fist bringing your thumbs over the top. Squeeze and release, straightening out your fingers. Repeat five times.

 

 

 

 

 

 

 

Finger and thumb movements

Starting position: Start with your wrist and fingers straight, with your elbows tucked into your sides and your palms facing each other.

Movement A: Hook your fingers, bending the top two joints of your fingers and hold for five seconds and then straighten out your fingers. Repeat five times.

 

 

 

 

 

 

 

Movement B: Bend your fingers at the knuckle, and then bring your fingers to the palm of your hands. Repeat five times.

 

 

 

 

 

 

 

Movement C: Touch the tip of each finger to the tip of your thumb. Repeat five times.