Stretching your hands improves flexibility, reduces stiffness, and prevents injuries. Here's how to do it effectively:
Simple Hand Stretches
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Finger Stretch: Place your hand palm-down on a flat surface. Gently straighten your fingers as flat as possible against the surface. Hold for 30-60 seconds. Repeat several times. (Source: WebMD)
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Thumb Touch: Hold your hand out, wrist straight. Gently touch your thumb to each fingertip, forming an "O" shape. Hold each stretch for 30-60 seconds, repeating at least four times per hand. (Source: Provided Reference)
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Fist Stretch: Start with your hand and fingers straight and close together. Make a tight fist, then release. Repeat multiple times. (Source: Mayo Clinic)
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Curled Finger Stretch: Gently curl your fingers as if grasping a can or bottle. Hold, then release. Repeat multiple times. (Source: Mayo Clinic)
Wrist Stretches
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Wrist Extension Stretch: Extend your arm in front of you. Slowly point your fingers down until you feel a stretch. Use your other hand to gently pull the raised hand further for a deeper stretch. (Source: Medical News Today)
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Wrist Flexor Stretch: Extend your arm in front of you, then bend your wrist upwards, pointing your fingers towards the ceiling. Use your other hand to gently pull your fingers towards you, deepening the stretch. Hold for 15-30 seconds. (Source: Alberta Health Services)
Advanced Stretches (Consult a professional before attempting if you have any injuries)
Several other stretches can target specific areas of the hand and wrist. These might include stretches involving the forearm and even the upper back, depending on what muscles are tight or causing discomfort. Resources like Harvard Health and other reputable health websites offer detailed instructions and visuals for more advanced techniques. Always consult with a healthcare professional or physical therapist before starting any new stretching routine, especially if you have existing hand or wrist pain. (Source: Harvard Health, Healthline)
Remember to perform these stretches gently and stop if you feel any sharp pain. Regular stretching is key to maintaining healthy, flexible hands.
