Hand & Wrist Relief Stretches

This is for you if you have carpal tunnel symptoms, hand pain or wrist pain that lingers or arthritis. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay young and active.

Total Time - 4 mins

This is for you if you have carpal tunnel symptoms, hand pain or wrist pain that lingers or arthritis. Click on each arrow to reveal pictures and instructions.

How: This is a 3-position move.  If 3rd position aggravates elbow, only do position 1 & 2 then try again after two days. 

Position one: Face wall, feet pigeon-toed up against the wall.  Place arms over head in 12-O’Clock position, and hold for 1 minute.  Elbows straight, while shoulders rotate away from the wall, with the thumbs pointing away from the wall.  Hold 1 minute. 

Position two: Same pigeon-toed stance. Place arms at 10-and-2-O’Clock position. Hold for 1 minute. 

Position three: Same pigeon-toed stance. Place arms at quarter-to-three position. Hold for 1 minute. 

How: Lean back against the wall. Press hips and lower back into wall. Walk feet forward while sliding down into a sitting position. Do not sit below 90 degree knee bend. Knees should be over the ankles, not the toes.  If pain in kneecaps, raise body up the wall to relieve pressure. Hold up to 1 minute. If too much of a workout, try only a few seconds at a time and build to 1 minute. Walk around for a minute after this exercise. Repeat a second time.

How: Sit toward the front of your chair. Place the back of your hands under your chin, elbows pointing out to the sides.

Trunk Arches:  Arch your belly forward as you simultaneously point your nose to the sky, using your hands to help you. Then relax your trunk back to normal sitting position. Do 4 reps.

Trunk Tilts: Tilt trunk to point your elbow toward the sky. Then relax your trunk back to normal sitting position and repeat with the other elbow. Do 4 reps with each elbow.

Trunk Twists: Twist trunk to point your elbow directly in front of you. Then relax your trunk back to normal sitting position and repeat with the other elbow. Do 4 reps with each elbow.

Add this when resting (Total Time - 10 mins)

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight out on floor.  Put rolled towels (3.5 inch diameter) under neck and low back. Prop both feet so toes point upward.  Hold until extended leg is completely relaxed, then switch leg position and repeat.