pd4me:

A selection of hand exercises that can help to prevent Overuse Syndrome (read more about Overuse Syndrome).

General tips

• Avoid signing when hands are cold.
• Exercise and stretch in non-painful ranges (know the difference between "stretch" and "pain").
• There should be no pain after stretching or exercising.

Warm-up exercises

1. Open and close your fists rapidly 5-10 times.
2. Circle your wrists counter clockwise and clockwise 5-10 times in each direction.
3. Spread and close your fingers 5-10 times for each hand.
4. Sign the alphabet at a moderate speed once.
5. Shake your hands out. This should be done anytime hands feel tight

Stretching exercises

1. Place hands in prayer position with only your fingertips touching, lift elbows and press your fingers in a backward direction. Hold for 5 seconds and repeat 5 times.
2. Put your arm out straight with your palm facing down, bend at wrist and push down on the back of your hand with your opposite hand. Hold for 5 seconds and repeat 5 times then change hands.
3. Put your arm out straight with your palm facing up, push your fingers downward with your opposite hand (wrist should bend backward). Repeat 5 times, holding for 5 seconds. Change hands.

If any of these exercises or activities causes you pain, stop.

Developed by: Janet Yapp, R.P.T. of California State University, Northridge, California 
1 December 1984