Does Your Wrist or Hand Hurt, Get Tingly, or Just Feel Weird? Part 2 of 2
This week, we will move into some more ‘advanced (not really)’ techniques. If you have not done the exercises discussed in Part 1, please go back and do them before you do these.
As always, if you are under the care of a healthcare practitioner, or your pain is severe, or accompanied by significant weakness, or total numbness that doesn’t go away, or is accompanied by other symptoms, consult your practitioner prior to beginning.
Ready? Here we go!
1. Shake out your hands – We did this last week – a really nice way to begin and end wrist/hand exercises.
2. Steepling – Last week we did this from neutral. This week we are adding two other positions to start from. Instead of having your wrists neutral, put your palms together and point them toward the floor (or as close to this as you can comfortably get) and do the steepling motion – gently, keeping your fingertips and thumb tips touching, spread your fingers and bring your palms away from each other. This should feel pretty good – do NOT go to the point of feeling electrical-like feelings in your hands – you are overstretching, so back off. Repeat 4 or 5 times.
3. Wrist Resistance – Here’s how we did it last week – rest one bent elbow on a table or counter, with your forearm at around 90 degrees from the table, in front of you – your hand should be sort of gently hanging down toward the table with gravity (ie, a limp wrist).
Now, use the index (pointer) finger and middle finger of your opposite hand to very gently bend your wrist forward (your elbow/arm stay stationary) until there is a tiny bit of resistance. Now, your ‘pushing fingers’ become immobile, and you try to lift up the hand of your bent wrist. This is only a LITTLE resistance – the object is to get a little resistance and hold it, NOT to overcome your other hand. And, of course, more is not better. Hold for around 6 seconds. Relax both hands and repeat 3 times on the same hand, each time ‘taking up the slack’ that you gained from the time before.
Switch hands and do the same thing with the other wrist.
In addition, THIS week add starting with your wrist ‘flopped’ backward palm up (it will not go all the way facing up) rather than limply hanging down. Repeat the same action, except this time you are gently moving the wrist further into the palm-facing-the-ceiling direction rather than down toward the floor. Please note – your wrist will NOT move as far into this direction – don’t try to make it match how far you went the other way!
- Here’s a new one – Start with your elbow on the table – like the last exercise with your wrist in neutral (ie not bent at the wrist in any direction). Bend your fingers so they come as close to your wrist as possible without bending your wrist (like making a fist except that your fingertips are not tucked into your palm they are flat against your palm.) You will have a fist without your fingers curled under. Keeping your fingers in contact with your palm as long as possible, slowly slide your fingertips along your palm until your 2nd knuckle is pointing at the ceiling, then straighten your fingers so they are pointing straight up – your thumb will be next to your index finger – like you were holding your hand up in a “halt” motion. Now reverse the action slowly bending your fingers til they reach your palm and sliding them down to near your wrist. Repeat 4-5 times
2. This is nearly the same as #4 above, except that you are making a fist (thumb is outside across your fingers, not tucked), and spreading your fingers and thumb instead of leaving them together, as you open your hand, spreading them as far apart as you comfortably can. Repeat 4-5 times.
Shake out and enjoy your day!! If you haven’t seen it, check out Does Your Wrist Hurt or Hand Hurt, Get Tingly, or Just Feel Weird Part One!
Have a terrific week!!!!
Alison Sue Adams
Instructor, Coach, and AuthorSue is a Master Life Coach specializing in working with groups to release past trauma and move them forward in life.
Sue has nearly 30 years of experience as a bodyworker working with mind-body connections, including visualization and dialogue along with hands-on bodywork, to release emotional trauma in the body and mind. She has worked with infants, children, adults and families in individual and group settings.
Sue is known locally as, “the therapist’s therapist.” Her first book is titled, “Muscle Energy Technique Made Easy for Healthcare Professionals”.