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STRETCHES FOR THE ARMS & HANDS

STRETCHES FOR:
• Arms and Hands
• Neck & Shoulders
• Back
• Legs
• Eyes
• Whole Body

WATCH THESE GOOD YouTube.com VIDEOS!
(You might want to bookmark the ones you like best.)

Note: If any of these stretches cause undue pain, please do not perform them or modify them so that they do not cause pain!
wrist circles Expected Results:
To improve comfort and circulation.

Wrist Circles (for forearms)


While standing or sitting upright in a chair...
  1. Hold hands out with palms down.
  2. Slowly rotate hands (as if drawing circles with fingertips).
  3. Rotate inward, then reverse motion five times each.
hand flex

Hand Flex (for hands and fingers)

While standing or sitting...
  1. Slowly clench fists.
  2. Slowly open and spread fingers.
  3. Repeat five to ten times.
finger touches

Finger Touches (for hands and fingers)

While standing or sitting...
  1. Bend each finger, one at a time and touch with thumb.
  2. Repeat five to ten times.
wrist up down stretch

Wrist Flex and Extension (for forearms and hands)

While sitting or standing...
  1. Extend one arm in front of you, with palm facing down.
  2. Bend the wrist so fingers point to the floor. Use the opposite hand to increase the stretch with light pressure.
  3. Hold for five seconds.
  4. Rotate the arm so the palm faces the ceiling and bend the wrist so the fingers point to the floor. Use the opposite hand to increase the stretch with light pressure.
  5. Hold for five seconds.
  6. Rotate the hand so that the fingers point to the ceiling.
  7. Hold for 90 seconds.
  8. Repeat with the opposite hand.

Thumb Stretch (for hand)

  1. Hold your right arm straight out with your fingers facing left.
  2. Using opposite hand, grasp the thumb of your right hand and pull gently toward your body.
  3. Hold 90 seconds.
  4. Release. Repeat with the left thumb.
thumb stretch

Pinkie Stretch (for hand)

  1. Hold your right arm out, elbow straight with your fingers facing left.
  2. Using opposite hand, grasp the pinkie of your right hand and pull VERY gently toward your body.
  3. Hold 90 seconds.
  4. Release. Repeat with the left thumb.
pinkie stretch

Milk Your Fingers (for hand)

  1. Grasp, lock, and glide down each finger, stretching the fasciae
  2. Repeat with each finger
  3. Release. Repeat with the opposite hand.
milk fingers stretch

Myofascial Arm Massages (for forearm)

  1. Place arm in front of you with palm down. Make sure you don't have any hand lotion on your skin that will make the skin slippery. You want the skin to grab.
  2. You can rotate the arm in various positions, so that different tissues are pulled with each grip.
  3. Using opposite hand and beginning just below the elbow, grasp your forearm with your right hand, press tight enough to prevent your skin from slipping, lock the fascia and push toward your wrist so that the skin and fascia move about an inch.
  4. Hold for 90 seconds.
  5. Still holding your grasp, reverse direction of the pull so that it's toward your elbow.
  6. Hold for 90 seconds.
  7. Move the hand midway to your wrist, grasp, and hold for 90 seconds each, pulling first toward the wrist, then toward the elbow.
  8. Release. Move the hand to just abot the wrist, grasp, and hold for 90 seconds each, pulling first toward the wrist, then toward the elbow.
  9. Perform the massage on the opposite arm.

Stretches and illustrations courtesy of KnitFreedom
forearm myofascial massage
forearm myofascial massag




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