simple-hand-exercises-prevent-pain

Hand conditions like arthritis, tendinitis, and carpal tunnel syndrome can cause debilitating hand pain if left untreated. These 6 simple hand exercises can help prevent pain in your fingers, wrists, and palm.

1. RenovaHandCenters.com
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hand centers 6 Simple Exercises to Prevent Hand Pain
Renova Hand Centers
October 2014

2. RenovaHandCenters.com
855.49.HANDS
TM
hand centers Opening a jar. Turning a key. Shaking a hand.
When you have hand pain, even the most basic everyday activities can
be a struggle. Conditions like arthritis, tendinitis, and Carpal Tunnel Syn-
drome can become debilitating when left unchecked and the pain will
only cease when you take action against it. Start the healing process today
by adding a series of simple hand exercises into your daily routine. Just
five to ten minutes a day is proven to increase joint flexibility, increase
hand strength, and improve range of motion.
Finding the time may be easier than you think. Considering that we spend
an average of 13 hours per week reading and answering emails, our hands
deserve a few minutes of our attention. Work a hand exercise in between
emails or during phone calls and begin to see the improvement. Winning
the battle against hand pain starts today.
We’ve put together a list of 6 simple and easy to do hand and wrist ex-
ercises that you can do just about anywhere. Aim for 10 repetitions per
exercise, per hand.
Exercise 1: Forearm Stretch
Place one hand and forearm flush on a table facing
down.
Use your other hand to gently pull your hand off
the table.
The hand being stretched should create a 90
degree angle with your forearm (Try to keep your
wrist on the table through the stretch)
Hold for 5 seconds.

3. RenovaHandCenters.com
855.49.HANDS
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hand centers Exercise 2: Make a Fist
Spread your fingers wide apart.
Pull them into a fist with your thumb on the outside.
Hold fist for 5 seconds (don’t squeeze too hard) then open hand with fingers wide
apart.
Exercise 3: Tip Touches
Hold you hand upright and spread your fingers comfortably.
Touch your thumb to the tip of your pinky finger, then open back to starting position.
Touch thumb to each finger tip from pinky to index finger and back again.

4. RenovaHandCenters.com
855.49.HANDS
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hand centers Exercise 4: Thumb Extensions
Begin with your thumb positioned outward.
Bend your thumb inward toward the palm and stretch to touch the bottom of the pin-
ky finger (or as close as you can get).
Hold for 2-3 seconds
Exercise 5: Finger Lifts
Place your hand palm down on the table.
One at a time, lift each finger off the table starting with your thumb.
Hold each finger off the table for 1-2 seconds.

5. RenovaHandCenters.com
855.49.HANDS
TM
hand centers Exercise 6: Wrist Flips
Hold your arms at by your side with elbows bent at 90 degrees, palms facing down.
Rotate your forearms so your palm faces up, then back down.
Repeat 10 times per wrist.