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Loving Your Hands and Wrists: Simple Stretches and Exercises for Strength, Flexibility and Mobility

loving your hands and wrists

In our modern, technology-driven world, our wrists and hands bear the brunt of a significant amount of strain and repetitive motion. This can lead to stiffness and limited mobility in these crucial areas. Incorporating yoga into your routine can be a transformative way to address and improve wrist and hand mobility, fostering greater strength, flexibility, and dexterity without the need for specialized equipment or costly interventions. Curious what yoga tools you need for your practice? Check out our Essential Yoga Toolkit.


Loving Your Hands and Wrists is Easy

Yoga offers a variety of poses and movements that specifically target the wrists and hands, helping to increase flexibility and strength. Here are some simple stretches and movements that can be easily incorporated into your daily routine to promote wrist and hand mobility:


1. Wrist Circles: Extend your arms in front of you and gently rotate your wrists in a circular motion, first in one direction and then in the other. This movement helps to improve wrist flexibility and circulation.


2. Wrist & Finger Stretches: Extend your arm in front of you, palm facing away, and gently use your other hand to stretch each finger back towards your body. Then point the fingers toward the floor and use your other hand to rest on the back of the hand. Hold each stretch for a few seconds to release tension in the fingers and hands.


3. Tabletop Wrist Stretch: Start on your hands and knees, with your wrists directly under your shoulders. Turn your hands so that your fingers point towards the outside edges of your mat, then rotate fully to your knees; gently rock back and forth, feeling the stretch in your wrists.


4. Prayer Stretch: Press your palms together in a prayer position in front of your chest, then slowly lower your hands towards your navel, keeping the palms pressed together. This stretch helps to improve flexibility in the wrists and forearms.


5. Hand Clasps: Interlace your fingers and turn your palms away from your body, then straighten your arms and press your palms forward, then palms up toward the sky. This movement stretches the wrists and forearms, promoting greater flexibility and mobility.


6. Finger Grips: Start on your hands and knees, with your wrists directly under your shoulders. Grasp the floor or mat with your finger tips, allowing the palm of the hand to lift slightly, then release; pressing palm back into mat. This stretch will help increase grip strength and relax the wrist and forearm muscles.


7. Hand Pull: Grasping your middle three fingers with the opposite hand, gently pull the fingers away from the wrist, while pulling the wrist away from the fingers; creating space within the wrist joint. If this feels good, gently rotate the forearm forward and back; creating a gentle rocking motion in the wrist joint.


Loving your hands and wrists is easy; simply incorporating these stretches and movements into your daily routine can help to gradually release tension and tightness in the wrists and hands, promoting greater mobility and circulation. Additionally, the practice of yoga can contribute to mental relaxation and stress reduction. By incorporating mindful breathing and meditation into a yoga practice, individuals can experience a holistic approach to fostering strength, flexibility, and awareness in these important areas of the body.


**By using any videos, recommendations and/or website you represent that you understand that physical exercise involves strenuous physical movement, and that such activity carries the risk of injury whether physical or mental. You understand that it is your responsibility to judge your physical and mental capabilities for such activities. It is your responsibility to ensure that by participating in classes and activities from Intentions Studio and Paul Roberts, you will not exceed your limits while performing such activity, and you will select the appropriate level of lessons for your skills and abilities, as well as for any mental or physical conditions and/or limitations you have. You acknowledge that you have been cleared for exercise by your doctor should you have any injuries, illnesses, disabilities or otherwise.

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