Hand Exercises
Hand exercises are designed to enhance hand strength and target the muscles in your hands and wrists. There are thirteen fundamental hand movements, including exercises that target the reflexive muscles, that should be performed in a deliberate and rhythmic manner. It is important to repeat each movement six times (12 counts). Take a few seconds to bring your hand down after each set before beginning the next one, and remember to stretch before performing the following stretches.
You can perform these exercises in a comfortable cross-legged position (Sukh Asana) or standing. For each of the following movements, aim to repeat them six times (12 counts).
Practice 1: Wrist Bending(Extension and Flexion): Start by extending your wrist back, moving your palm upward (resembling a stop sign), and then flexing your wrist down, moving your palm downward.
Practice 2: Wrist Abduction and Adduction—Bend your wrist inward so that your palms face you (adduction) and then move your wrist outward, palms facing away from you (abduction).
Practice 3: Hand Clenching(Finger Extension and Flexion): Inhale and make a fist, then exhale and spread your fingers wide open (extension).
Practice 4: Wrist Joint Rotation
Option 1: Spread your fingers out wide.
Option 2: Make a fist with your hands.
Alternate between these stretches, performing one on one day and the other on the following day.
Rotate your wrist 6 times clockwise and then 6 times counterclockwise.
Practice 5: Arm Extension and Flexion
Inhale and extend both hands forward, palms facing up. Keep your hands at shoulder level.
Exhale as you bring your hands backward, closing your fingers.
Practice 6: Arm Abduction and Adduction
Inhale and stretch both hands sideward, palms facing up. Keep your hands at shoulder level.
Exhale as you bring your hands backward, closing your fingers.
Practice 7: Arm Elevation and Flexion
Inhale and stretch both hands straight up, palms facing the sky.
Exhale, fold your elbows and bring your fingers to touch your shoulders.
Practice 8: Arm Elevation and Lowering
Inhale as you raise your hands upwards.
Exhale as you bring your hands down to your sides.
Practice 9: Finger Stretches
- Extend your left arm in front of you.
- With your right hand, gently pull back the fingers of your extended left hand, stretching them backward. Hold this stretch for a few breaths, feeling the gentle tension in your fingers. Relax your hand and release the stretch.
- Repeat the same practice with your right arm and hand.
:
Reflex-Toning
Practice 10: FingerTip Press
Oppose the tips of your fingers from both hands and place them in front of your chest.
Gently press the fingertips together and release, repeating 12 times.
Practice 11: Palm Press
Oppose the palms of both hands and place them in front of your chest.
Gently press your palms together and release, repeating 12 times.
Practice 12: Wrist Side-to-Side Movement
Interlock the fingers of both hands and place them in front of your chest.
Gently move your wrists from side to side, repeating 12 times.
Practice 13: Wrist Circles
Maintaining the interlocked position with your hands still in front of your chest, gently rotate your wrists in a clockwise direction 6 times and then counterclockwise 6 times.
After completing these exercises, gently massage all your hand and finger muscles with the opposite hand.
Benefits of Hand Exercises
- Hand exercises provide increased hand strength and improved agility.
- They enhance fine motor skills, allowing for precise movements.
- Regular practice improves flexibility and the range of motion in the hands and wrists.
- Engaging in hand exercises promotes better circulation and nutrient delivery to the hands.
- These exercises reduce the risk of hand injuries, such as carpal tunnel syndrome.
- Hand exercises are beneficial for rehabilitation and recovery after hand injuries or surgeries.
- They also offer stress relief and promote a sense of relaxation and mindfulness.