6
Chapter
The basic exercises
- Basic exercises for elbows, wrists, and hands 6. Basic exercises for elbows, wrists, and hands
- Basic exercises for elbows, wrists, and hands 6. Basic exercises for elbows, wrists, and hands
wrist to the limit (Figure 6.133); if there is
discomfort, or tingling or numbness, ease off
until this sensation goes away.
- Hold for 3–5 breaths, then release gently.
- For a more powerful extension of the wrist and
stretch of the carpal tunnel put your left thumb
on the back of your right wrist and repeat points
3 and 4 (Figure 6.134).
- Relax your hands for 2–3 breaths.
- Repeat points 2–6 for your left wrist.
Exercise 6.4: Strong and flexible
wrists
Aims: mobilizing and strengthening the wrists,
stretching the carpal tunnel.
- Sit on a chair in an upright position, resting
your lower arms on a table (Figure 6.135); or
sit on the floor in an upright position, knees
bent, feet on the floor, resting your elbows on
your knees (Figure 6.136).
- Fold your hands; palms, left and right thumb,
left and right fingers are straight and in contact
with each other; lower your wrists as far as
possible, ease off slightly from the limit of
stretch.
- Maintain the contact of the palms, fingers, and
thumbs; hold the elbows and wrists at the same
level, with the shoulders relaxed; use the right
wrist as a pivot and with an exhalation move
both hands together slightly to the right until
you reach the limit of movement in the right
wrist. Inhaling, release the hands to the center.
Using the left wrist as a pivot, with an
exhalation move both hands together slightly to
the left until the movement barrier in the left
wrist is reached. Inhaling, release the hands to
the center.
Figure 6.133
Figure 6.134 Figure 6.135
