Neck & Upper Back Chest Shoulder Elbow Wrist & Hand Core Lower Back Hip Thigh & Knee Ankle & Foot

Wrist & Hand

Feel free to click on any of the headings below to jump right to the section you need.

Stretches
Exercises
Posture

Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do's/Don'ts for your Neck and Upper Back.

If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here! We are happy to help!

Regular physical activity is safe for most people. However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Tips For Success

Breathe comfortably and maintain good posture throughout the exercises.
Engage the muscles of your abdomen throughout the exercises to assist with posture and protect the back.

Stretches

Hold each stretch for 15-60 seconds and repeat 2-4 times.

Hand Stretch

With hands facing towards floor make a tight fist, turn palms up towards ceiling and open hand as far as you can stretching your palm and fingers.

Wrist Flexion

Keep elbow straight, bend wrist towards floor, and use opposite hand to pull further into the stretch. You should feel this stretch in the top of your forearm and wrist.

**Can perform with hand in a fist to increase the stretch.**

Wrist Extension

Keep elbow straight, bend wrist up towards the ceiling, and use opposite hand to pull further into the stretch. You should feel this stretch in the bottom of your forearm and wrist.

Exercises

Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

Forearm Rolls

Raise arms in front of you, keeping elbows straight, slowly roll weight up then back down. Repeat rolling in the opposite direction.

Stress Ball

Use whole hand to grasp the stress ball, squeeze as hard as you can, and then relax. Perform 10-20 squeezes. Repeat on opposite side.

Wrist Extension

Rest your forearm on a solid surface with your wrist free of the edge. Get a firm grasp on dumbbell, begin with your wrist straight with palm side facing the floor. Slowly bend hand back towards the ceiling without lifting forearm off of surface.

Wrist Flexion

Rest your forearm on a solid surface with your wrist free of the edge. Get a firm grasp on dumbbell, begin with your wrist straight with palm side facing the ceiling. Slowly bend hand back towards the ceiling without lifting forearm off of the surface.