Did You Know? Hot and Cold Care
Heat can loosen hand stiffness and cold is great for hand pain that is
the result of activity or overuse. From submerging your hands in a
bowl of uncooked heated rice to holding small, freezable gel pads, find
the remedy that works best for your pain and use it!
WRIST SUPINATION
With the arm bent at a 90-degree angle, and your hand
extended palm-up in front of you, use your opposite hand
to grasp the outer (thumb-side) edge of your hand from
underneath. Gently rotate the hand away from you to
stretch the tissues. Hold for 1–2 seconds, release, repeat.
Slow and deliberate movements are necessary here.
WRIST PRONATION
With the arm bent at a 90-degree angle, and your
hand extended palm-down in front of you, use your
opposite hand to grasp the outer (pinky-side) edge of
your hand. Gently rotate the hand toward you to stretch
the tissues. Hold for 1–2 seconds, release, repeat. Make
your movements slow and deliberate and change your
active hand's positioning to find the best stretch.
WRIST FLEXION
Fully stretch your arm in front of you, elbow
straight, and hand extended, palm-side down.
With your opposite hand, grasp your outstretched
fingers and back of the hand to gently pull them
down toward the floor, flexing your wrist. Hold for
1–2 seconds, release, and repeat. The movement
should be slow, gentle, and rhythmical.
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