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Iliopsoas Stretches There are many ways to stretch the iliopsoas and here are a few that should only be attempted carefully and if they feel both safe and comfortable to try. This time, a variant, you can place your arm on your desk, stretched and palm faced down. Repeat 10 times. [ 278 278 355 556 556 889 667 191 333 333 389 584 278 333 278 278 Unsafe or Unhealthful Conditions Reporting, Biological Materials Shipping (Imports/Exports), Portable High Efficiency Air Filtration Device Test Program, National Biosafety and Biocontainment Training Program, Design, Construction and Maintenance Workers, Healthcare Workers and Hospital Staff (Intranet Only), In Focus! Flip your hand over so the back of your hand rests on your thigh and your palm is up. Lift and then lower one finger at a time off the table. Hold your hands so that your palms are facing the ceiling and spread your fingers apart. Use the left hand to gently guide the fingers back. Hold for seconds. Pull the hand backwards with the other hand, then pull downward. /Width 406 This first section includes examples of hip stretches that are easy and effective. Blinking (produces tears to help moisten and lubricate the eyes). 500 500 333 389 278 500 500 722 500 500 444 480 200 480 541 778 921 722 667 667 722 611 556 722 722 333 389 722 611 889 722 722 • Do not push into pain. 2. 556 722 667 556 611 722 722 944 722 722 611 333 278 333 469 500 Hold for 5 seconds and then slowly bring the buttocks back to the floor. 8 0 obj Aerobic exercise like walking, can help you lose weight. These Dupuytren’s contracture stretches assume your DC finger(s) can straighten out. Rest your elbow and arm on the table and let your wrist hang over the side, palm of your hand facing up. N E C K P A I N DESCRIPTION: There are many different reasons for developing neck pain. Mayo Clinic: Hand Exercises for People with Arthritis Touch your fingertips Bend your fingers . This exercise strengthens your stomach muscles: Stand with your back against a wall and your feet slightly apart. 400 549 333 333 333 576 537 333 333 333 365 556 834 834 834 611 556 556 556 556 556 556 889 500 556 556 556 556 278 278 278 278 556 556 333 500 278 556 500 722 500 500 500 334 260 334 584 750 Forearm Stretch Interlock your fingers, or clasp your hands together. If not, you could have a problem doing a few stretches as presented. While sitting with chin in, stomach in, shoulders relaxed, hands relaxed in lap, and feet flat on the floor, imagine a cable pulling your head upward. sets a day. Applying ergonomic principles to work stations can help prevent a variety of conditions, such as back pain and carpal tunnel syndrome. 556 556 556 556 556 556 556 556 556 556 278 278 584 584 584 556 Perform daily. Manual Handling: Stretches • Stretching can help to ease the discomforts and harmful effects of repetitive motions and awkward or static postures. TYPES OF STRETCHES . Hold the position for a few seconds. Alternate between palm up and palm down while keeping your forearm on your thigh. �� � } !1AQa"q2���#B��R��$3br� Hold one finger a few inches away form the eye. You’ll feel a stretch down the side of the neck. 2. NECK: ROTATORS Turn head slowly to look over one shoulder. Hand and forearm stretches Wrist tilt Purpose: To stretch wrist and forearm. Not only can the pain be present in the neck itself, but symptoms such as headaches or pain, tingling, and/or numbness into the upper extremity, can be related to the neck. Massage fingers of each hand individually, slowly, and gently. 400 549 300 300 333 576 453 333 333 300 310 500 750 750 750 444 Try these two stretches for your thumb joints: Hold your hand out, palm facing you. 667 778 722 667 611 722 667 944 667 667 611 278 278 278 469 556 3. Dupuytren’s contracture stretches – 7 safe hand and finger stretches Several of these stretches do not require any actual effort or work. Hand Exercise - Wrist Exercises. << /Name /Im13 Fist Flex. 722 722 722 722 722 722 722 564 722 722 722 722 722 722 556 500 Do The Praying Position (same as before, but be extra gentle! Martinez recommends stretching hands and wrists at least two to three times a day, perhaps while sitting at your desk, after a workout, and before you go to bed. Sit down at a table. 556 750 222 556 333 1000 556 556 333 1000 667 333 1000 750 611 750 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 278 333 556 556 556 556 260 556 333 737 370 556 584 333 737 552 This stretches the back of the neck and the area where the neck joins the upper back. 1. Repeat 8 to 12 times. It looks like your browser does not have JavaScript enabled. With arms lying at your sides, tighten stomach muscles, squeeze buttocks, and slowly raise your hips into the air. Hold as long as you can; slide back up. NECK LEFT AND RIGHT This stretches the sides of the neck and the area where the neck joins the shoulders. hand in front of you with your palm down and elbow bent. 333 556 556 500 556 556 278 556 556 222 222 500 222 833 556 556 Small adjustments to the position of a chair, keyboard, or monitor can lead to big improvements in employee comfort and productivity. /Type /XObject Slowly bend your wrist as far as you can from side to side. ] Use the left hand to gently press on the back of the bent right hand to stretch the forearm muscles. Safe Workplaces For All Photo Contest, Complementary Safety Health and Wellness Support, Division of Occupational Health and Safety, U.S. Department of Health and Human Services. • If muscles are tight or motion is limited, hold for full 60 seconds. If you're overweight, the extra pounds add to the strain on your lower back. Repeat the movement 5 to 10 times. Massage space between fingers. Hold for 3 seconds then open your fingers back into the starting position. 1015 667 667 722 722 667 611 778 722 278 500 667 556 833 722 778 While standing, or in an otherwise relaxed position. (This stretches the inferior capsule to allow for better overhead use.) Hold for ____ seconds. Slowly and gently move eyes up to the ceiling, then slowly down to the floor. Wrist Extension with Hand on Table Stand side on to a table with your hand palm down on the table. /Subtype /Image ​Ergonomics is simply “fitting the task to the worker” rather than forcing the worker to fit the task. Relax. These stretches are designed to target some of the more commonly tight and restricted muscles. /ColorSpace /DeviceRGB Place your affected hand flat on a table. endobj Stretches: Neck, shoulders → How to: Begin by taking a few deep breaths in and out to centre your energy and calm your thoughts. Repeat 8 to 12 times. Hand Stretches. Hold for 15 seconds. In just 10 minutes a day, you can perform a few exercises, which can prevent a lifetime of low back pain! You can also lie on your side in the fetal position—bend the knees to reduce strain on the lower back and put a pillow between your knees, and under your head and neck to keep them level. Hold for 5 seconds and relax. 11 0 obj 722 722 778 778 778 778 778 584 778 722 722 722 722 667 667 611 your fingertips, one at a time. Welcome to the hand exercise, here you will find a number of hand and wrist exercises which help prevent computer related injury. Tilt your head forward and lower the chin toward the chest, placing a hand on the back of your head for added stretch. • It is important to stretch out frequently, in the opposite direction of the line of work. Focus on something more than 8 feet away. • If you have a musculoskeletal injury, seek medical attention before starting any exercise program. The following sections include mobilizations and strengthening exercises that will help you as you progress through your rehabilitation. Thumb Stretches. Hold the stretch for 15 to 20 seconds, and turn the palm of the right hand up. Slowly pull your fingers into a fist, leaving your thumb on the outside. Do 3 sets on each hand. Hold for 20 seconds. Aerobic exercise stretches and strengthens the muscles that support your low back, which combined with healthy eating can also help you maintain your ideal weight. After completing the exercises, apply a bag of crushed ice or frozen peas to your hand for 20 min-utes to prevent inflammation. They need to be practiced regularly to have a lasting effect. 556 556 556 556 556 556 556 549 611 556 556 556 556 500 556 500 Allow your head to tilt gradually to the opposite side, guiding your ear to your shoulder. /Filter /DCTDecode Wrist Stretch. Repeat one or more times with each side. Hamstring Stretches . However, in today’s home sewing world of sophisticated sewing machines and sergers, few garments are made entirely by hand. /Creator (easyPDF SDK 7 7.0) With hand open and facing down, gently bend wrist from side to side, as far as possible. Slowly bring the finger back to within a few inches of the eye. Repeat 3 times each. Pull the hand backwards with the other hand, then pull downward. Do CAUTION Keep your arms in front of your body. ] The following hand stretches are designed to restore movement to the hand and fingers and improve flexibility of muscles of the hand. ��~y"��w玝zW63KIժ�?$tap�qU:j������ endobj 2. Switch hands if necessary and repeat as able. Place your affected hand on your lap or supported on a table. Supine Forward Elevation Lying on your back, use your opposite arm to raise your affected arm overhead. It doesn't take much time to improve the strength and flexibility of your back. 0 0 0 0 0 0 0 0 0 0 0 0 0 0 750 750 MCP PIP to DIP Flexion Hold for 15 to 20 seconds and then repeat with the other hand. 750 222 222 333 333 350 556 1000 333 1000 500 333 944 750 500 667 Place hand/arm on a table or countertop and slowly slide your body close to the table to push the arm forward. Open your hand wide after touching each finger. Several yoga-inspired hand and wrist exercises are listed below. There are also stretches that can help improve your hand mobility while relieving some of the pain caused by arthritis and other chronic conditions. It is frequently related to hip weakness Stretches like this one help keep the joints and muscles fluid and flexible. %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz��������������������������������������������������������������������������� But, many home-sewn and custom-made garments continue to have some type of hand stitching used primarily as Place one hand behind your back to anchor that shoulder in place. 3. 1. Additional instructions: Apply heat to your hand for 15 minutes before performing these exercises. Slowly and gently move eyes to the left, then slowly to the right. Cat Claws Spread your fingers wide apart and bring them together again. Hold each position below for 3 to 7 seconds. (Use a … Hold for 20-30 seconds. 4. Rest your hand on the table with the palm down. Rotate your hands so the palm of your affected hand is facing downwards. The best position for resting the back muscles is lying on your back on your living room floor with a pillow under your knees and a rolled up towel under your neck. ,�O�H�C�#\vN�ڷ�mb�+���b�������?J�ϙ4�,��H�YَKԓ�ԩ|7�qx�jo�>[���X�. Do not squeeze your fist. In this stretch the upper front of the left thigh is being stretched – gently, slowly and carefully. Yoga is a great way to strengthen your wrists and hands. %���� Repeat frequently (including before beginning work). 6) Table Spread. Massage fingers of each hand individually, slowly, and gently. endobj 444 444 444 444 444 444 667 444 444 444 444 444 278 278 278 278 Hold each position for 20 seconds and repeat 3 times before work. Stretching the iliopsoas is a … Yawning (produces tears to help moisten and lubricate the eyes). Just as an athlete prepares before playing a sport, you too should prepare before work to help prevent back injuries. • Move joint slow but steady to avoid increased pain or spasticity. Repeat one or more times with each side. Wrist rotation . >> These slow stretches help prevent back injuries and make your muscles more flexible. Walk forwards keeping your palm flat on the table (as demonstrated) feeling a stretch in your wrist. Before the sewing machine, garment-making was done exclusively by hand. %PDF-1.3 There are two types of stretches – static and ballistic stretches. The following stretches can help improve strength and mobility: To discover more evidence-based information and resources for healthy aging, visit our dedicated hub . Slide into a half-sit. Then relax. ���� JFIF �� C ! 500 500 500 500 500 500 500 549 500 500 500 500 500 500 500 500 Slowly bring shoulders up to the ears and hold for approximately 3 seconds. << 2 Grasp the back of that hand with your other hand. Basic Wrist Stretches. /Height 89 Move toward nail gently. Switch hands and repeat steps 1 through 3, even if only one hand is sore . When looking at forearm stretches, the forearm itself is quite technical when it comes to all of the muscles.In order to deal with the movements of the elbow, wrist, and fingers, there are 19 muscles in the forearm. stream NECK: BENDERS Tilt head to the side toward one shoulder. Wrist stretch: With one hand, help to bend the opposite wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds. Now with your free hand, pull, very gently, your fingers back. Repeat on the other side. 333 444 500 444 500 444 333 500 500 278 278 500 278 778 500 500 Massage the inside and outside of the hand using the thumb and fingers. Fortunately, you can do simple wrist stretches and hand stretches that don’t draw much attention to what you’re doing, so you can do them anywhere (yes, even at work). 250 333 500 500 500 500 200 500 333 760 276 500 564 333 760 500 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 [ Repeat 3 times. This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch: the muscle being stretched does the work. Pull back so your fingers point down as you straighten your arm. /BitsPerComponent 8 In this exercise, the steps follow one another to a make a continuous movement. With your left hand, gently press down on the right hand until you feel a stretch in your wrist and arm. Hand stretches are a great way to maintain or improve your hand dexterity. 778 333 333 444 444 350 500 1000 333 980 389 333 722 778 444 722 722 722 722 722 722 722 889 667 611 611 611 611 333 333 333 333 Lie on your back with both knees bent and your feet flat on the floor. $4�%�&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz�������������������������������������������������������������������������� ? 500 500 500 500 500 500 500 500 500 500 278 278 564 564 564 444 Hand Stretches Written by Tele Demetrious, Physiotherapist, BPhysio(Hons) Reviewed by Brett Harrop, APA Sports Physiotherapist, BPhysio(Hons), MPhysio(Sports Physio) Updated: 5 th May 2016 Exercises > Flexibility > Hand Stretches. 0 0 0 0 0 0 0 0 0 0 0 0 0 0 778 778 Tendon Glides . Knee to Chest Using the other hand, pull elbow behind head. Feel a stretch in your forearm and wrist. /CreationDate (D:20160510041937-07'00') Just position the hand, and relax. /ModDate (D:20160510041937-07'00') Wrist radial and ulnar deviation 1. Hold arm straight out in front of you. Bend elbow and place hand of bent arm on back of neck. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. 13 0 obj Interlace your fingers in front of your body. Please turn on JavaScript and try again. These exercises are focused on correcting the most common causes that lead to iliotibial band (IT band) syndrome. • Hold knee with free hand(s) Standing Hip Flexor: Feel stretch in hips • Slide one leg behind you; knee bent, heel raised • Bend front knee • Push hips forward Standing Hamstring: Feel stretch in back of leg • Stand with one leg in front, toes flexed • Place weight on … 500 778 333 500 444 1000 500 500 333 1000 556 333 889 778 611 778 Rotate 3 times in one direction, then 3 times in the opposite direction. Figure eights. /Length 8528 Six Pack Active Hand Exercises Wrist and hand stretches Pull Back Your Hand: Similar to the stretches above. Hold your affected hand out in front of you, palm down. HAND STITCHES Hand stitches have many uses. "$"$�� C�� Y�" �� Place one hand on the abdomen and one on the chest. �.�(� ��( ���{�?�m7M �� � w !1AQaq"2�B���� #3R�br� >> If you suffer from arthritis or a repetitive injury, there are stretches that will help you manage the pain and discomfort. Purpose: To stretch wrist and forearm. 3 Repeat times. Self-range of motion exercises for the arm and hand Page - 6 5. Make a fist Open your hand wide Walk your fingers . Slowly raise your head and shoulders off the floor, keeping your hands across your chest. Hold for 20-30 seconds. Inhale deeply while leaning back and stretching. Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. Hold for 3 to 5 seconds. Gently bend the tip of your thumb down toward the base of your index finger. Focus far into the distance and then back to the finger. Keep your elbow straight during this exercise. 667 667 667 667 667 667 1000 722 667 667 667 667 278 278 278 278 Hand Stretches Things to keep in mind while performing stretches: • Don’t force stretch past point of resistance. 250 333 408 500 500 833 778 180 333 333 500 564 250 333 250 278 2 0 obj /Producer (BCL easyPDF 7.00 \(0355\)) 1.

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