Hands and Wrists
Bilateral Wrist Stretches
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Sit on the edge of your chair and place the elbows on the desk about shoulder width apart.
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Keep the back upright and the feet flat on the floor.
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Bring the palms together and slowly lower the wrists toward the desk until stretching in the bottom of the wrists and forearms is felt.
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Hold for 4-5 slow breaths.
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This stretch can also be done standing up without resting the elbows on the desk, but while keeping the back straight and upright
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Wrist and Forearm Stretch
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- Sit or stand with the back upright.
- Keeping the shoulders low and relaxed, extend the right arm straight out in front of you with the fingers facing downward.
- Place the left hand across the back of the right hand and gently pull it toward you.
- Hold for 4-5 slow breaths.
- Feel the stretch in the top of the wrist and forearm.
- Slowly return to the initial position.
- Point the fingers upward and place the left hand across the bottom of the right hand and gently pull it toward you.
- Hold for 4-5 slow breaths.
- Feel the stretch in the bottom of the wrist and forearm.
- Slowly return to the initial position.
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Medial and Lateral Wrist Stretch
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- While sitting upright in your chair, keeping the shoulders low and relaxed, place the palm of the left hand under the right elbow.
- With the right hand in a fist and the thumb facing you, gently and slowly bend the wrist toward and away from you 10 times.
- Feel the stretch in the sides of the wrist.
- Repeat this stretch with the left hand.
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For the following stretches, keep the elbow bent and the hands infront of you, while keeping the shoulders low and relaxed.
Thumb Stretch
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Extend the fingers on the right hand with the thumb facing upward, keeping the wrist straight.
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Using the left hand, gently pull the thumb toward you.
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Hold for 4-5 slow breaths.
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Feel the stretch in the hand at the base of the thumb.
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Slowly return to the initial position.
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Repeat the stretch for the left hand.
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Finger Stretch
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- Extend the fingers on the right hand until you feel a stretch.
- Hold for 2-3 slow breaths.
- Then make a fist with the thumb beneath the fingers feeling the stretch in the thumb.
- Hold for 2-3 slow breaths.
- Repeat this sequence 2-3 times.
- Repeat with left hand.
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Palm Massage
- Loosely extended the fingers on the right hand and place the left hand across the back of the right hand.
- Gently massage the right palm with the left thumb for 4-5 slow breaths.
- Repeat with the left hand.
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Neck & Shoulders Upper & Mid-Back Stretches Home
For questions about this site, please contact Bob Wiley in the SaSS Ergonomics Office.
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