1. Wrist Flexion
The optimal mobility of the wrist joint is key to having good hand dexterity. Writing and unscrewing a lid are two activities we often take for granted that require flexibility in the wrist. This is a quick and easy stretch for any time your wrist feels tight or tired.
- Bend your right wrist downward, pointing your fingers toward the floor. Press your left palm against the outside of your right hand. Use your left hand to gently press your right hand down until you feel the tension.
- Repeat this on the opposite side by bending your left wrist down toward the floor and pressing your right palm against the outside your left hand. Use your right hand to gently press your left hand down until you feel the tension.
2. Wrist Extension
Most activities require a great deal of wrist flexion, but a lot less extension. This simple stretch improves this often neglected range of motion and can help prevent painful injuries in the future.
- Stand straight with your feet shoulder-width apart and your shoulders back. Press your palms together in the middle of your chest. Your forearms should be parallel to the floor with elbows out to the side and fingers pointing straight up.
- Keeping your elbows out to the side and your palms together, rotate your hands away from your body and then downward to complete the stretch. Only rotate your wrists as far as it is comfortable and hold for 10 to 15 seconds to complete the stretch. Repeat this movement 5 times.