Regular stretching can help to improve blood flow and reduce muscle tension and risk of injury. Perform each stretch slowly and without bouncing. If you feel abnormal discomfort, stop the stretch and consult your physician before continuing with a stretching program.
Hold each stretch for 20 to 30 seconds.
Put your hand in front of you with your palm facing away. Grab your fingers with your other hand and gently pull towards yourself. You don't want it to hurt, but you should make sure you're pulling hard enough to feel the stretch. Hold it for 20 or 30 seconds then switch arms.
This stretch is a speedier alternative to the first stretch we looked at. Spread all your fingers apart on both hands and put them together tip to tip. Gently push your hands together until you feel a stretch. Hold it for 20 or 30 seconds, shake it out, and do it again a few times.
The stretch is actually more of a massage than a stretch. Grab one of your fingers between your thumb and index finger. While pulling, roll your finger back and forth. This will really help limber up the individual finger. Do this for all of your fingers.
Self-massage is also very useful. Use your opposite hand to massage your palms, each finger, and forearms. Do this for both hands/arms.
Rolls your shoulders forwards and backwards. Repeat this and add in some movement with your arms over your head making bigger circles.
Make a tight fist with both hands, hold for 6-10 seconds then release and stretch the fingers out as far as they will go. Shake it out and move all your fingers around (like if you were rolling your nails on a desk when you are bored) between repetitions of this.
Place your palms together in front of your chest. Push your hands downward as far as you can, keeping your palms flat together. You should feel the stretch on the inside of your wrists. Hold for 10 seconds.
While holding this pose, slowly rotate your wrists so your fingertips point downward. Rotate as far as you can before it starts to hurt, keeping your palms together. This stretches the tendons along the sides of your wrists. Hold for another 10 seconds.
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