The Hand+Wrist Warm-Up

Did you know that hand wrist and elbow injuries typically require a greater time to heal and recover. This is because of our relative inability to effectively rest these areas and avoid the primary causes and aggravators of pain/injury compared to other areas of the body. It is inevitable that our hands, wrists and forearms will primarily be involved in most daily tasks we perform. Whether you sit at a computer all day typing and clicking, or you are out on the tools physically using your body, you hands are your connection to your work, and without them, things are rather tough. Follow these quick and easy exercises + stretches to warm-up, decompress and refresh your hands , wrists and elbows:

Step 1: Wrist and Elbow

FOREARM + WRIST WAKE-UP - Flex & Extend your Wrists
Repeat 20 times

HAND + FOREARM FLIP - Flip your hand + forearm with a flat hand
Repeat 20 times

FOREARM STRETCHES - Flexors & Extensors
Hold for 20 seconds per side per stretch

Step 2: Hand and Fingers

OPEN/CLOSE - Start with hand in a fist, Spread Your fingers and open hand as wide as possible - Repeat 20 times

FINGER FOLD - While keeping all fingers straight, fold them down to form a 90-degree angle - Repeat 20 times

Step 3: Thumbs Up!

FINGERS TO THUMB - Start in the ‘OK’ position (thumb + index) slowly open hand flat then repeat with middle, ring and little finger

Repeat 10 times

THUMB STRETCH - Make a gentle fist holding your thumb, gently bend your wrist away from your thumb, keeping your elbow straight.

Hold 15 secs, repeat 2 each side

Try it in the the morning, or in the afternoon! Try it anytime you feel like your mitts need a little attention. And remember, consistency is the key to prevention. Keep your MIND ONSITE!