CHAPTER 6
Wrists and Hands
Wrist Roll Out
Wrist Flexion
Wrist Extension
Hands and Knees Wrist Circles
Finger Spread
WRIST ROLL OUT
Type of Stretch
• Dynamic stretch
Main Motion(s)
• Rotation
Affected Area(s)
• Wrists, forearms, hands
Good For
• This stretch helps lubricate the wrist joint, making it ideal
therapy for carpal tunnel syndrome and arthritis. It can also be
helpful after doing push-ups, planks, or any other activity that
has you down on your hands.
Instructions
1. Hold your arm at a 90-degree angle.
2. Keep your hand flat with fingers together and
begin making 15 to 20 clockwise circular
movements.
3. Repeat 15 to 20 times in the opposite
direction.
4. Switch hands.
Change It Up
• You can make a soft fist instead of a flat hand for a gentler stretch. If
you have severe arthritis, this may be a better variation for you.
• Try doing the same movement with a soft fist and notice which
variation you prefer.
Remember
• Moving quickly can be great for warming up the wrist, but moving
slowly will allow you to move in your absolute full range of motion.
Notice at which angles your wrist doesn’t move as smoothly and
focus on that part of the circle.
WRIST FLEXION
Type of Stretch
• Static stretch
Main Motion(s)
• Flexion
Affected Area(s)
• Wrists, forearms, hands
Good For
• This is a great warm-up for the wrists, and it reverses being in
push-up or plank position, so it can be a nice stretch after an
upper body workout.
Instructions
1. Come down onto your hands and knees in an
all-fours position.
2. Place your hands in front of you with the tops
facing down.
3. Slowly begin to sit back toward your heels.
4. Hold for 1 minute.
Change It Up
• This stretch can be very intense. If it feels like too much on your
wrists, you can do a gentler version seated or standing. Extend your
arms in front of you and use one hand to stretch the other by
pulling your fingers downward with your palm facing down.
• The further you sit back toward your heels, the more intense the
stretch becomes. If it still doesn’t feel like the stretch you need,
move your hands further in front of you and sit back toward your
heels again.
Remember
• Pay attention to the rest of your body, too! Make sure you are not
sitting awkwardly or creating more tension in your body.
WRIST EXTENSION
Type of Stretch
• Static stretch
Main Motion(s)
• Extension
Affected Area(s)
• Wrists, forearms
Good For
• This motion helps stretch the wrists and forearms. It can be
helpful therapy for carpal tunnel syndrome and wrist injuries. It
is also an excellent cooldown stretch for athletes who wrestle,
box, play racquet sports, or golf.
Instructions
1. Come down onto your hands and knees in an
all-fours position.
2. Place your palms on the floor and turn your
fingertips to point toward you.
3. Slowly sit back toward your heels.
4. Hold for 1 minute.
Change It Up
• You can place your hands closer to your knees if you need to
decrease the intensity of the stretch. Make sure you keep your arms
straight. If it still feels too intense, try doing this stretch while
standing with your hands on a table.
• The further your hands are in front of you, the more challenging the
stretch becomes as you sit back toward your heels.
Remember
• Pay attention to your neck and shoulders to make sure they are
relaxed. Try to keep your head and neck aligned with the rest of
your spine.
HANDS AND KNEES WRIST
CIRCLES
Type of Stretch
• Dynamic stretch
Main Motion(s)
• Rotation
Affected Area(s)
• Wrists, forearms
Good For
• This stretch helps warm up the wrists at every angle possible,
and the circular movement is also beneficial for arthritis. It is a
wonderful way to prepare for upper body activities.
Instructions
1. Come down onto your hands and knees in an
all-fours position.
2. Place your hands on the floor with your palms
down and fingers pointed outward.
3. Begin to move your body in a circular motion,
alternating clockwise and counterclockwise for
10 to 20 circles in each direction.
Change It Up
• If it is difficult for you to be on your hands and knees, try this stretch
while standing with your hands on a table or slightly below shoulder
level on a wall in front of you.
• Keep your arms straight to get the most out of this stretch. Start off
with small circles and slowly let them begin to get larger.
Remember
• Be curious about how tiny of a circle you can make and how big
your circles can be. Different movements will help different muscles
in the wrists, forearms, and shoulders get more out of the stretch.
FINGER SPREAD
Type of Stretch
• Dynamic stretch
Main Motion(s)
• Abduction
Affected Area(s)
• Hands, fingers
Good For
• This motion helps stretch all the muscles in your hands and
fingers. This is a great stretch for artists, laborers, gardeners,
writers, typists, or anyone who uses their hands a lot.
Instructions
1. Hold out your right palm in a straight position
with your fingers squeezed together.
2. Spread your fingers apart as wide as possible
and let your palm stretch open.
3. Bring your fingers back together and repeat 10
times.
4. Switch hands.
Change It Up
• If you have arthritis, try doing this very slowly and gently. Hold the
stretch for as long as you can and repeat until you have held the
stretch for a full minute.
• You can place a rubber band around your fingers and thumb to
provide extra resistance to stretch against. This will help you both
strengthen and stretch the fingers.
Remember
• Although you could do both hands at the same time, you will get
more out of the stretch by giving your full attention to one hand at a
time.
