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Real-Time Hand / Wrist Stretching & Exercise Routine

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This real-time wrist / hand routine features easy stretches & exercises that can help strengthen the wrists/hands & relieve pain. It can also help decrease tightness in the area and improve overall flexibility. Buy a worksheet with these wrist/hand stretches & exercises: https://www.askdoctorjo.com/product/12-beginner-wrist-hand-stretches-exercises-worksheet/

These Wrist / Hand Stretches & Exercises are not only great for the wrist and hand, but they are also great for the elbow.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Arm circles, wrist flexion and extension, and hand open and closing will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Wrist flexion, extension, radial deviation, and ulnar deviation isometrics will help activate the muscles around the wrist and hand to improve stability and decrease pain.

Then going into some full stretches with a wrist flexor stretch and wrist extensor stretch will really help improve motion and decrease tight muscles.

Next is a hand stretch. These holds can be 3-5 or 5-10 seconds, and really focus on opening and closing with a squeeze. After that, finger tendon glides are a great way to loosen up the area and break up scar tissue.

Finally, bicep curls and tricep push backs are great exercises to work the muscles you have just lengthened and loosened up.

00:00 - Wrist / Hand Stretches & Exercises
00:24 - Writs / Hand Warm-up
02:33 - Wrist Flexion Isometric
05:22 - Wrist Extension Isometric
08:12 - Radial Deviation Isometric
11:03 - Ulnar Deviation Isometric
13:52 - Wrist Flexor Stretch
16:42 - Wrist Extensor Stretch
19:33 - Hand Stretch
21:03 - Finger Tendon Glides
22:32 - Bicep Curl
24:02 - Tricep Push Back

DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
Category
Medical
Tags
hand pain, thumb pain, finger pain
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