This couch-friendly routine will help you feel better from your fingers to your forearms.
By now, you know that pain is often caused by tension, weakness, or dysfunction in adjacent areas of the body. For example, hunched shoulders can cause neck pain, and tight hamstrings can lead to knee pain.
The wrists, which connect our fingers and hands to the rest of our body, are no different.
In this Fit for Life Challenge video, fitness expert David Jack guides you through five exercises to ease pain from your fingers to your forearms. “If you add these consistently, your wrists are going to get better, and your grip is going to get stronger,” Jack says. Best of all, you can do these routine while sitting on your couch.
As always, follow any instructions from your doctor, especially if you’re recovering from an injury. Focus on smooth, controlled motions. If any of these exercises cause pain, adjust or stop.
What You’ll Need
You’ll want a chair or couch, a pillow, and a rubber band in good condition (has elasticity, won’t break easily). If you don’t have a rubber band, you can simply use your hands.
What You’ll Do
You’ll start by stretching out your whole hand with a rock and roll pattern followed by a rock, grab, and lift pattern. You’ll then work on turning your wrist with a rotate and press pattern. Finally, you’ll focus on your fingers and forearms by “playing the piano” and with the rubber band pull.
Time to Talk to Your Doc?
If you continue to experience pain, checking with your doctor can help you get the right diagnosis and treatment. To make a conversation with your doctor easier, jot down your symptoms:
- Where you are experiencing the pain
- When the pain started and how often it occurs
- Any other symptoms you are experiencing
Bring these notes along with a list of all your medications to your appointment.
Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.