Most makers have issues, sooner or later, of pain in their hands. Maybe also in their wrists, forearms and shoulders. Repetitive use, habitual patterns of movement and tension all contribute to this. Here are 6 simple stretches to help you stay supple and free of pain.
It’s not only makers who have hand issues… these exercises are really helpful to anyone who does a lot of desk / keyboard work too.
I’ve been working with Gary Carter, anatomy / integrated movement / myofascia specialist, to learn strategies to ease and support my working hands.
Below are 6 simple stretches to start with. I hope you’ll find them as useful as I do.
Once you get familiar with them, the sequence takes no more than 10 minutes. They’re effective as a warm up and also great at the end of a working day.
Done regularly they can protect your carpal tunnel and keep your hands and wrists supple and free from pain.
1. For the hands in general: with the palms of your hands flat on the floor / a low bench, spread your fingers as wide as you can, aiming to keep the length of each finger flat to the floor / bench.
Open the spaces between each finger, paying particular attention to expanding the distance between thumbs and little fingers.
2a. For the thumbs: turn your hands, keeping your 4 fingers together and flat on the floor / bench, with your thumbs spread out.
2b. (front view) allow gravity to soften your hands / fingers, releasing them downwards.
Breathe calmly, and make sure your shoulders are relaxed, not hunched forwards.
Maintain each position for as long as is reasonably comfortable. Then release and let your hands rest.
Drop your hands by your sides and gently shake them, as if shaking water off your finger tips, before continuing to the next stretch.
3a. For the forearms: extend one arm and slide the other hand down the forearm until you reach the wrist.
Hold the wrist as shown, thumb underneath, fingers across the front, gently opening the wrist as you bend it downwards.
The extended arm: drop your elbow bone and rotate it towards your body.
With the arm well extended you will feel a sense of stretch along the forearm. Make sure your shoulders are relaxed.
3b. (front view): if you’re not feeling much of a stretch along the top of your forearm, extend the arm a little more and drop / rotate the elbow bone a little more, making sure that your shoulders are relaxed.
Repeat on the other arm.
4. For the thumb / wrist: gently clasp the thumb downwards to the forearm, just far enough to feel a stretch.
Make sure your shoulders are relaxed.
Repeat with the other hand.
Reminder… maintain each position for as long as is reasonably comfortable. Then release and let your hands rest.
Drop your hands by your sides and gently shake them, as if shaking water off your finger tips, before continuing to the next stretch.
5a. For the wrist / carpal tunnel: hold one hand as shown, with the palm facing forwards, and extend that arm, gently bringing the fingers back towards your body.
Imagine a beam of light extending out through your wrist / palm to the horizon. You will feel a stretching sensation along the upper side of that extended wrist.
Drop your shoulders so they stay relaxed.
5b. this is how to hold your hand, notice the thumb position.
Repeat with the other arm, notice how each wrist feels different from the other.
Make sure your shoulders are relaxed.
6. For the shoulders: take hold of one elbow with the other hand. Raise your arms.
If you are able, drop the hand so it rests downwards behind your head, as shown. If this is not possible, keep that forearm horizontal above your head.
Make sure you’re not arching your back.
Drop your shoulders, breathe calmly.
Repeat on the other side.
Wishing you comfort and ease in your hands.
Hand Care Part 2 coming soon, including more detailed stretches for fingers and wrists…
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