Hand & Wrist Stretch Routine 1.1

Hands need to be protected and strengthened since the hands are instrumental to a wellness provider’s success. Perform each exercise in the routine before and after each service with five repetitions. Stretches are recommended as a preventive measure or to ease slight pain. Wrist exercises increase flexibility and help lower the risk of injury.

Routine recommended for services that are performed seated: massages, lash extensions, manicures/pedicures, and facial focused services.

Caution: Do not perform if you're experiencing inflammation or serious joint damage unless recommended by a healthcare professional. If there is discomfort, stop performing the stretch or exercise.

Step 1 - Shake Hands

Place hands and wrists in a relaxed position and shake both hands to keep flexor muscles of the hands and its median nerve from becoming cramped or tight.

Step 2 - Wrist Rotation

Place arms in a relaxed position, rotate the hands in circles, bringing movement through the full range of the wrists to increase flexibility within the joints. Perform 5 rotations in one direction; change direction and perform 5 rotations. 

Step 3 - Wrist Flexion

Place arm in front with elbow straight and palm facing floor. Bend wrist downward to end of range of motion by contracting wrist flexor muscles. Apply a gentle stretch across back of hand with opposite hand. Repeat stretch with hand at 45-degree angle, toward ulna and radius.

Step 4 - Wrist Extension

With arm out in front, elbow straight and palm up. Place fingers of opposite hand across palm and gently increase the stretch. The stretch is felt in palmar aspect of the wrist and throughout forearm flexors. Repeat stretch with hand at 45-degree angle each way.

Step 5 - Stretch Palms

Hold hands in a prayer position with palms together. Slowly press toward one side with the wrist fully extended.

Step 6 - Stretch Digits

Open one hand with fingers spread; gently grasp one finger with the other hand and pull each finger one at time towards the wrist for a strong stretch.

Step 7 - Finger Flexion

Open one hand with fingers spread; slowly bring the thumb tip to each finger tip creating an oval.

Step 8 - Thumb Extensor Stretch

Place thumb deep inside palm of hand and flex the four fingers around the thumb to make a fist. Bend wrist towards the ulna and grasp with opposite hand, fingers on top, thumb underneath and stretch fist toward floor to stretch out the thumb extensors. Move hand in opposite direction between stretches.

Step 9 - Thumb Glide

Curl thumb into the palm as far as possible then stretch it out as far as possible.

Step 10 - Hand Squeeze

Close hands slowly into fists; do not clench too tightly. Slowly open hands.