Exercises for Your Hand and Wrist to Increase Hand Mobility

Sometimes discomfort, stiffness, or swelling in the hands or wrists makes it difficult to do certain everyday chores. To regain your hand's mobility, you can perform a few exercises. The hand exercises recommended by Dr. A K Sharma at Global Orthopaedics and Speciality Clinics will strengthen the muscles surrounding your joints, enhance your hand endurance, and improve your hand mobility in addition to increasing the range of motion of your joints.

The easy hand-wrist exercises are listed below, and you may begin them right now! They are most effective when performed three times a day for five to ten seconds each time.

The gliding of flexor tendon
Start by extending your fingers straight out, hook your fist, and then return to the straight hand position. Make full fists, then go back to making straight hands. Lastly, make a straight fist, followed by another straight hand. After that, repeat the entire movement.

The wrist's flexion and extension
With your palm facing down, place your forearm over a rolled-up towel on the table, hanging your wrist and hand off the edge. The following step involves raising your hand till you feel a very slight stretch. Make three repetitions of the movement.

Variations in Ulnar and Radial Deviations
This can be accomplished by extending your arms forward or by placing your forearm on the table over a rolled towel. Exert your hands in all directions, left and right, to achieve maximum flexibility. This is like waving, just a lot slower.

Supination and pronation of the wrist
With your elbows bent at a 90-degree angle and your palms facing downward, place your arms on your hips and spin your forearms. Turn it so that your palms are facing up, then repeat the entire motion.

Flexing and extending the thumb
To begin, raise your thumb in the air as though you were giving the all-clear, then bring it in the direction of your palm. Perform the motion multiple times.

To stop more hand injuries, perform these hand-wrist exercises gently and methodically. Stop your hand exercise immediately if you feel any numbness or pain during or after it. Consult Dr. Ashok Kumar Sharma - the bestorthopedic doctor in Noida at Global Orthopaedics and Speciality Clinics for expert assistance.

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