Maintaining healthy wrist, hand & finger flexibility
Promoting circulation and reducing stiffness in the wrists, hands and fingers is vital for individuals of all ages. Resident personal trainer Belinda Norton guides you through some basic but effective exercises to maintain healthy hands.
In a world where technology use is prevalent, it is crucial to understand the significance of maintaining optimal health in our wrists, hands and fingers. These body parts play a fundamental role in our daily activities, whether it is typing on a keyboard, playing a musical instrument or simply gripping objects. Neglecting their health and flexibility can lead to various issues that can impact our overall wellbeing and productivity.
Before delving into the significance of flexibility and movement, let’s take a closer look at the anatomy of our wrists, hands and fingers. Our healthy hands consist of 27 bones along with an intricate network of muscles, tendons and ligaments that work together to allow us to perform a wide range of tasks.
The wrist is a complex joint that connects the hand to the forearm. It is composed of eight carpal bones, which form two rows of four bones each. These bones are connected by ligaments that provide stability and support to the wrist during movement.
Our fingers are controlled by an intricate system of tendons that connect muscles in the forearm to the bones in the fingers. This allows for precise movements and grip strength essential for tasks such as writing, grasping objects and driving.
One key benefit of keeping our wrists, hands and fingers healthy is the prevention of conditions such as carpal tunnel syndrome. This painful condition, often caused by repetitive motions or poor ergonomics, can severely limit our ability to perform tasks that require fine motor skills. By incorporating regular stretching exercises and taking breaks during repetitive activities, we can reduce the risk of developing such debilitating conditions.
Everyone from athletes to computer-based workers relies on hand dexterity for precision and agility. Engaging in specific flexibility exercises tailored to these activities can improve performance and prevent injuries.
Step 1: Begin your workout routine by performing gentle wrist circles in both clockwise and anti-clockwise directions. This simple exercise helps increase blood flow to the wrists, reducing stiffness and promoting flexibility. Perform 10-15 repetitions in each direction, focusing on smooth and controlled movements.
Step 2: Finger-flexibility exercises
Next, focus on improving finger flexibility by performing exercises such as finger taps, finger lifts and finger spreads. These exercises help strengthen the muscles and improve coordination. Aim to perform each exercise for 30 seconds to one minute, gradually increasing the duration as your strength and flexibility improve.
Step 3: Wrist flexor and extensor stretch
Stretching the wrist flexor and extensor muscles is essential for maintaining wrist mobility and preventing injuries such as carpal tunnel syndrome. Hold each stretch for 15-30 seconds, feeling a gentle pull in the wrist and forearm muscles. Remember to stretch both sides evenly to promote balance and prevent muscle imbalances.
Step 4: Grip-strength exercises
Enhancing grip strength is crucial for maintaining hand function and preventing conditions such as tendonitis and arthritis. Incorporate exercises such as squeezing a stress ball, using a grip strength or performing farmer’s walks with dumbbells to improve hand and forearm strength. Gradually increase the intensity and resistance of these exercises as your strength improves.
Step 5: Thumb-opposition exercises
The opposable thumb is what sets humans apart from other species and plays a vital role in performing everyday tasks. Include thumb opposition exercises in your workout routine by touching each finger to the thumb in a precise and controlled manner. This exercise helps improve dexterity and coordination in the hands, promoting overall hand health.
Step 6: Wrist stability exercises
Finally, focus on enhancing wrist stability by performing exercises such as wrist curls, wrist extensions and wrist pronation/supination. These exercises help strengthen the muscles surrounding the wrist joint, improving stability and reducing the risk of injuries during repetitive movements. Perform 2-3 sets of 10-15 repetitions for each exercise, gradually increasing the resistance as your wrists become stronger.
Investing time in a six-step routine for your wrists and hands is a proactive approach to maintaining optimal physiological health and preventing injuries.
Furthermore, promoting circulation and reducing stiffness in the wrists, hands and fingers are vital for individuals of all ages. Desk workers, for instance, often experience discomfort due to prolonged periods of typing or mouse usage. Prioritising the health of your wrists, hands and fingers is a proactive measure that can positively impact your quality of life.
