This is a dynamic active stretch to correct the top two poor posture habits of forward head and rounded shoulders. Proper posturing of the neck and shoulders opens the vascular and nervous system to replenish nutrients and re-oxygenate upper extremity. Perform this stretch to give your body rest when performing forceful gripping, repetitive gripping, awkward or sustained postures of the elbow, forearm, wrist, and hand to prevent common disorders such as tennis elbow, golfer’s elbow, carpal tunnel syndrome, trigger finger, tendinitis, tendinosis, and muscle strain.

These exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

This is an advanced stretch to replenish nutrients and re-oxygenate the distal upper extremity. This composite stretch originates at the common wrist flexor tendon of the medial epicondyle and pulls all the way down to the deep and superficial tendons that pass through the annular pulleys of the fingers. Perform this stretch to give your body rest when performing forceful gripping, repetitive gripping, awkward or sustained postures of the elbow, forearm, wrist, and hand to prevent common disorders such as golfer’s elbow, carpal tunnel syndrome, trigger finger, tendinitis, tendinosis, and muscle strain.

These exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

This is an excellent stretch to replenish nutrients and re-oxygenate the distal upper extremity. This composite stretch originates at the nerve roots in the neck and pulls all the way down to the median nerve that passes through the carpal tunnel. Perform this stretch to give your body rest when performing forceful gripping, repetitive gripping, awkward or sustained postures of the elbow, forearm, wrist, and hand to prevent carpal tunnel syndrome.

These exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

Active Extensor Tendon Stretch

The Active Extensor Tendon Stretch is an excellent stretch to replenish nutrients and re-oxygenate the distal upper extremity. This composite stretch originates at the common wrist extensor tendon of the lateral epicondyle and pulls all the way down to the extensor hood mechanism of the fingers. Perform this stretch to give your body rest when performing forceful gripping, repetitive gripping, awkward or sustained postures of the elbow, forearm, wrist, and hand to prevent common disorders such as tennis elbow, tendinitis, tendinosis, and muscle strain.

Active extensor tendon stretch is a type of stretching exercise that targets the extensor muscles in the arms and hands. These muscles are responsible for opening the hand and extending the wrist.

Here’s how to perform an active extensor tendon stretch:

1. Sit or stand with good posture, with your arms at your sides and your palms facing inwards.
2. Slowly raise your arms out to the side, keeping them straight, until they are level with your shoulders.
3. Turn your palms to face the floor, and then slowly extend your wrists so that your fingers point upwards.
4. Hold this position for a few seconds, feeling the stretch in your forearms and hands.
5. Slowly lower your arms back down to your sides, and then repeat the exercise for several repetitions.

It’s important to perform this exercise slowly and carefully, without over-stretching the muscles. Stop if you feel any pain or discomfort, and don’t force the stretch beyond your limits. You can perform this exercise as part of a warm-up routine before engaging in any activities that require hand and wrist movement, such as sports or typing.

These early intervention exercises are to improve health and fitness.
It is important to note, if you have an injury or illness, consult with a health care professional before attempting.

This is an excellent stretch to replenish nutrients and re-oxygenate the distal upper extremity. This is an active dynamic stretch that flosses the median nerve in the carpal tunnel and promotes healthy neural tension of the nervous system. This composite stretch originates at the nerve roots in the brachial plexus and pulls all the way down to the median nerve that passes through the carpal tunnel. Perform this stretch to give your body rest when performing forceful gripping, repetitive gripping, awkward or sustained postures of the elbow, forearm, wrist, and hand to prevent carpal tunnel syndrome.

These exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

This exercise promotes the strength of the distal upper extremity.

These exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

This is an excellent stretch to replenish nutrients and re-oxygenate the distal upper extremity. This is an active dynamic stretch that flosses the superficial and deep tendons that go through the carpal tunnel and annular pulleys of the fingers. Perform this stretch to give your body rest when performing forceful gripping, repetitive gripping, awkward or sustained postures of the elbow, forearm, wrist, and hand to prevent carpal tunnel syndrome.

These exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

This is an advanced stretch to replenish nutrients and re-oxygenate the distal upper extremity. This composite stretch originates at the common wrist extensor tendon of the lateral epicondyle and pulls all the way down to the extensor hood mechanism of the fingers. Perform this stretch to give your body rest when performing forceful gripping, repetitive gripping, awkward or sustained postures of the elbow, forearm, wrist, and hand to prevent common disorders such as tennis elbow, tendinitis, tendinosis, and muscle strain.

These exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

Prevention and First Aid for Common Hand Problems

Work:

Perform your work activity so that your wrists stay as straight as possible. Avoid putting pressure or contact stress at the middle bottom of your palm or the base of your fingers. If you are doing a lot of repetitive work with that hand, then try using the other hand more often. Minimize forceful gripping and pinching as much as possible. Power tools should have a diameter of 1.5″ and pinch tools should have a diameter of 0.5″ with good friction. If you are exposed to vibration or contact stress, then use a padded sleeve.

Sleeping:

Awkward sleeping posture can cause hand disorders. Sleep in a wrist splint to protect hand and wrist while sleeping.
Ice: Apply cold gel sleeve to wrist/hand for 20 minutes after hand-intensive work.

Driving:

Over-gripping the steering wheel, bearing weight down into the steering wheel or resting your hand on the gear shifter for more than a few minutes can decrease proper circulation. Gently maintain your grasp of the steering wheel and change hand position every few minutes.

Hobbies:

Hand intensive hobbies like playing the guitar, sewing or video gaming should be kept to a minimum if you also perform hand-intensive work.
Healthy Lifestyle: Nicotine and caffeine cause blood vessels to constrict which reduces blood flow into the hand. One cigarette restricts blood flow to the hand for one hour. The more fat that is inside a person’s body, the less space there is inside the wrist. Thirty minutes of walking per day and healthy weight control will greatly help. Avoid high salt intake, which causes fluid retention. Diabetes, high blood pressure, hypothyroidism, and many other diseases contribute to hand problems.

This is an excellent stretch to replenish nutrients and re-oxygenate the distal upper extremity. This composite stretch originates at the common wrist flexor tendon of the medial epicondyle and pulls all the way down to the deep and superficial tendons that pass through the annular pulleys of the fingers. Perform this stretch to give your body rest when performing forceful gripping, repetitive gripping, awkward or sustained postures of the elbow, forearm, wrist, and hand to prevent common disorders such as golfer’s elbow, carpal tunnel syndrome, trigger finger, tendinitis, tendinosis, and muscle strain.

These exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.