8 minutes moving the hands and forearms
After a long time on a computer or phone, this sequence moves the fingers and wrists, and the palm side and back-of-the-hand side of the forearm, in turn.
- About 8 min · 6 exercises
- Work or home (chair)
- A stable chair
Suitable for: Everyone
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 1 minFist-to-Open Hand
Slowly repeat making a loose fist and opening the hand wide.
Next: Finger Flexor Stretch
2 · about 1.5 minFinger Flexor Stretch
Slowly bend the fingers back towards the back of the hand. Both sides.
Next: Wrist Flexor Stretch
3 · about 1.5 minWrist Flexor Stretch
With the palm facing up, bend the wrist back. Both sides.
Next: Wrist Extensor Stretch
4 · about 1.5 minWrist Extensor Stretch
With the palm facing down, bend the wrist forward. Both sides.
Next: Prayer Wrist Stretch
5 · about 1 minPrayer Wrist Stretch
Keeping the palms together, lower the hands.
Next: Fist-to-Open Hand- 6 · about 1.5 min
Fist-to-Open Hand
Finish by making a fist and opening the hand once more.
Points to keep in mind
- Avoid forcing a single finger joint back hard.
- If you have numbness in the hands, do not do these; speak to a healthcare professional.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy