Calhoun County Employee Wellness Program

 
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Exercises for Your Hands and Fingers!

Hands and Fingers need to be exercised for optimal functioning, range of motion and strenght, just like any other part of the body.  A few hand/finger exercises only take a few minutes a day, try them.
 
Fists:
Spread the fingers of the right hand out as wide as you can, then slowly curl the fingers inward until you're making a fist, suggests the Mayo Clinic. Place the thumb outside of the fingers, trying to keep the thumb tucked under the top ridge of the knuckles. Hold the fist for a count of three and then release. Repeat this exercise with the left hand. Then, make a fist with both hands at the same time.
Fingertip Touch:
Increase mobility, flexibility and dexterity of the fingers by performing a finger touch exercise on a daily basis with each hand, suggests the Mayo Clinic. Start with your right hand, fingers close but not touching. thumb extended away from the hand. Move your thumb inward and try to touch a point below your pinkie, then allow it to come back to the starting position. Then, try to touch the pad of the thumb to the pad of the pinkie finger and release. Touch the thumb to the pad of the ringer finger next, then the middle finger, and then the index finger. Repeat with the other hand.
Palm Up and Down:
This range-of-motion exercise for the wrist and hand offers extension and flexion benefits for the wrist joint. Stand with the hands extended in front of you, palms facing upward toward the ceiling, suggests Drugs.com. Slowly turn the hands over so the palms are facing the floor and the back of the hands are facing the ceiling. Keep the arms still while performing this exercise. Turn the hands so the palm is facing upward again. Repeat this sequence between 5 to 10 times. This exercise can be done by the individual, or with the help of a therapist performing passive range-of-motion exercise techniques.
Rubber Ball Squeeze:
Hold a rubber ball or stress ball in the palm of your right hand, suggests Ayushveda Fitness Magazine. Wrap all your fingers around the ball. Squeeze the ball, holding the contraction for several seconds, and then release. This exercise helps coordinate finger, palm and wrist movement and strength. You should feel a gentle pressure in all the fingers, from the pinkie to the index finger and also the thumb. Stitch hands and repeat with the left hand. Do this exercise several times a day.
 
Finger Extension
Use a wide, strong rubber band that will fit securely around your fingers. Place the band over your fingers at your knuckles. Resist against the band to expand your fingers, stretching them out as far as you possibly can. Do not, however, stretch them to the point of pain. Hold this position for three to five seconds, then slowly control the fingers in as you return to your starting position. Repeat throughout the day, first performing at least 50 repetitions. As your fingers become stronger, you should work your way up to performing 200 repetitions.
Finger Lift:
Wrap a wide rubber band around your hand and stretch your fingers out with your hand lying flat on a table. Resist against the rubber band to lift your pinkie finger. Hold the finger in the air for three to five seconds. Repeat with each finger, including your thumb. Now go in the opposite direction. Repeat on the opposite hand, then rest your hands
Wrist Extension:
With the wide rubber band wrapped around your fingers, gently bend your wrist backward toward your body. With your opposite hand, grab the rubber band and use it to pull your hand back farther, deepening the stretch. Hold this position for five seconds, then release the stretch. Repeat this exercise 10 times, then perform on the opposite side. Complete the exercise by performing two additional sets with each hand.
Finger Bend:
Place the wide rubber band across the top of your four fingers. Hold your hand in the air with your fingers straight. Bend your fingers at your middle joints to bring the fingertips toward your palm. Maintain this position as you open the fingers slightly, stretching the spaces between each finger. Move your fingers back together and lift your fingers to return your hand to your starting position. Repeat 10 times on this hand and then perform on the opposite hand.
Fingers
 
 
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