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STRETCHES FOR THE ARMS & HANDS

 STRETCHES FOR:
• Arms and Hands
• Neck
• Back
• Legs
• Eyes
• Whole Body

GUIDELINES:
• General
• Workstation
• Laboratory
• Other Occupations
• Home, Sports, & Hobby
• ErgoKids Program
• Ergonomics & Aging 		wrist circles Expected Results:
To improve comfort and circulation.

Wrist Circles (for forearms)


While standing or sitting upright in a chair...
  1. Hold hands out with palms down.
  2. Slowly rotate hands (as if drawing circles with fingertips).
  3. Rotate inward, then reverse motion five times each.


hand flex

Hand Flex (for hands and fingers)

While standing or sitting...
  1. Slowly clench fists.
  2. Slowly open and spread fingers.
  3. Repeat five to ten times.

wrist down wrist up

Wrist Flex and Extension (for forearms and hands)

While sitting or standing...
  1. Extend both arms in front of you, with palms facing down.
  2. Slowly bend (extend) both wrists so fingers point to the ceiling and hold for five seconds.
  3. Next, bend (flex) both wrists so fingers point to the floor and hold for five seconds.
  4. Relax and repeat.

Arm Massage (for forearm)

While sitting upright in chair...
  1. Place arm in front of you with palm down.
  2. Using opposite hand and beginning at wrist, apply gentle pressure with thumb.
  3. Pressing firmly and slowly, move up and down arm three times.
arm massage



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