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Wrist & Hand

Feel free to click on any of the headings below to jump right to the section you need.

wrist skeleton highlight

Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do's/Don'ts for your Neck and Upper Back.


If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here!  We are happy to help!

Regular physical activity is safe for most people.  However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Tips For Success

  • Breathe comfortably and maintain good posture throughout the exercises.
  • Engage the muscles of your abdomen throughout the exercises to assist with posture and protect the back.

Stretches

Hold each stretch for 15-60 seconds and repeat 2-4 times.

Hand Stretch

hand stretch
hand stretch

With hands facing towards floor make a tight fist, turn palms up towards ceiling and open hand as far as you can stretching your palm and fingers.

Wrist Flexion

wrist flexion stretch
wrist flexion stretch

Keep elbow straight, bend wrist towards floor, and use opposite hand to pull further into the stretch. You should feel this stretch in the top of your forearm and wrist.

**Can perform with hand in a fist to increase the stretch.**

Wrist Extension

wrist extension stretch

Keep elbow straight, bend wrist up towards the ceiling, and use opposite hand to pull further into the stretch. You should feel this stretch in the bottom of your forearm and wrist.

Exercises

Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

Forearm Rolls

forarm roll exercise
forarm roll exercise

Raise arms in front of you, keeping elbows straight, slowly roll weight up then back down. Repeat rolling in the opposite direction.

Stress Ball

stress ball exercise
stress ball exercise

Use whole hand to grasp the stress ball, squeeze as hard as you can, and then relax. Perform 10-20 squeezes. Repeat on opposite side.

Wrist Extension

wrist extension exercise
wrist extension exercise

Rest your forearm on a solid surface with your wrist free of the edge. Get a firm grasp on dumbbell, begin with your wrist straight with palm side facing the floor. Slowly bend hand back towards the ceiling without lifting forearm off of surface.

Wrist Flexion

wrist flexion exercise
wrist flexion exercise

Rest your forearm on a solid surface with your wrist free of the edge. Get a firm grasp on dumbbell, begin with your wrist straight with palm side facing the ceiling. Slowly bend hand back towards the ceiling without lifting forearm off of the surface.

Posture

Do:

Practice these safe postures

good wrist posture
  • Work with palm up and  neutral wrist posture
  • Work with forearm in handshake position and neutral wrist posture
  • Fully wrap fingers around object while gripping

Don't:

Do not adopt these postures

bad wrist posturebad wrist posturebad wrist posture
  • Work with palm facing down for extended period of time
  • Hit objects with the heel of hand
  • Work with wrist fully flexed
  • Work with wrist fully extended
  • Work with wrist bent towards the pinky finger
  • Work with wrist bent towards the thumb
  • Grip objects with an extended finger
  • Use prolonged key pinch grip
  • Use prolonged fingertip pinch grip

Interested in having ergonomics and injury prevention for your workforce?

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