To "work your hands" in the context of this information, it refers to a specific exercise designed to stretch and strengthen the wrists and forearms. The process involves controlled movements performed while supporting the forearm.
Here's a breakdown:
Steps:
-
Preparation: Place your forearm on a table. Use a rolled-up towel underneath your forearm for comfortable padding. Ensure your hand is hanging freely off the edge of the table, with your palm facing down.
-
Extension Exercise (Palm Down):
- Slowly move your hand upwards, bending at the wrist.
- Continue until you feel a gentle stretch in your wrist and forearm. Avoid pushing to the point of pain.
- Hold the stretched position briefly.
- Return your hand slowly to the starting position (hanging down).
-
Flexion Exercise (Palm Up):
- Bend your elbow and position it at your side. Now your palm should be facing up.
- Repeat the same upward and downward motions described in Step 2. Again, focus on a gentle stretch, not pain.
-
Repetition: Perform several repetitions of both the extension (palm down) and flexion (palm up) exercises. The number of repetitions will depend on your comfort level and the guidance of any healthcare professional.
Purpose:
This exercise is intended to:
- Increase wrist flexibility.
- Improve forearm strength.
- Reduce stiffness in the hands and wrists.
- Potentially alleviate symptoms of conditions like carpal tunnel syndrome or tendonitis (consult with a doctor for diagnosis and treatment).
Important Considerations:
- Consult a professional: If you experience persistent pain or have any underlying medical conditions, consult with a physical therapist, doctor, or other qualified healthcare provider before starting this or any new exercise program.
- Listen to your body: Stop immediately if you feel sharp pain. Gentle stretching is the goal.
- Proper Form: Maintain correct posture during the exercise.
- Consistency: Regular practice is key to seeing results.
