Simple Exercises for joints - Part 2

WRIST BENDING :

Position : Tadasana or any comfortable sitting position or sitting on a chair.

• Stretch the arms at shoulder level in front of the body, parallel to the ground.
• Palms facing downwards, keep the palms and fingers straight.
• Bend the hands backward from the wrist, with the fingers pointing towards the ceiling.
• Bend the hands forward from the wrist, with the fingers pointing towards the floor.
• Elbows should be straight throughout the practice.
• Keep the fingers straight while bending forward or backward movements.
• Repeat 10 rounds.

Breathing :

• Inhale with the backward movement.
• Exhale with the forward movement. 

HAND CLENCHING :

Position : Tadasana or any comfortable sitting position or sitting on a chair.

• Hold both arms straight in front of the body at shoulder level.
• Open the hands, palms down and stretch the fingers as wide apart possible. Tense them.
• Close the fingers to make a tight fist with the thumbs inside.
• The fingers should be slowly wrapped around the thumbs.
• Again open the hands and stretch the fingers.
• Repeat 10 times.

Breathing :

• Inhale on opening the hands.
• Exhale on closing the hands.

WRIST UP AND DOWN MOVEMENTS :

Position : Tadasana or any comfortable sitting position or sitting on a chair.

• Stretch the arms straight at shoulder level in front of the chest region.
• Keep the arms parallel to the ground.
• Make tight fist of the hands, palms facing down.
• Move the fists up and down as fast as you can from the wrists.
• Repeat 10 rounds.

WRIST JOINT ROTATION :

Position : Tadasana or any comfortable sitting position or sitting on a chair.


Stage I   :   (One wrist at a time)

• Extend the right arm forward at shoulder level.
• With the thumb inside, make a fist with right hand.
• Slowly rotate the fist clockwise 10 times and anti clock wise 10 times.
• Try to make a circle as large as possible.
• Repeat the same with the left hand.

Stage II  :  (Both wrist together and in same direction)

•  Extend both the arms at shoulder level in front of the body with the fists clenched.
• Rotate both the fists together in the same direction.
• Practice 10 times clockwise and anti clockwise 10 times.

Stage III :  (Both fists together but in opposite direction)

• Extend both the arms in front of the body at shoulder level with the fists clenched.
• Rotate the fists together in opposite direction.
• Practice 10 times clockwise and anti clockwise 10 times.

Note :

• Keep the arms and elbows straight and still.
• Make a circle as large as possible.
• Ensure that the palms face downward throughout the rotation.

Benefits :

• Relieves tension caused by prolonged writing, typing etc.
• The hand and wrist movements are beneficial for arthritis and joints.