Everyday movement · ≈ 5 min
Hands and wrists
A light movement break for typing and everyday hand use.
Adapt this routine for me ↗A comfortable place to start
Support the forearms and move without gripping hard. This sequence alternates forearm turns, finger movement, and comfortable wrist circles.
Before you begin
Sit beside a table or rest your forearms on your thighs. Remove pressure from your wrists and keep your shoulders relaxed.
Start after a little comfortable movement. Keep stretches gentle and stop if symptoms worsen. This routine is educational and does not replace individual care.
Your movements
- Forearm rotation →
Turn the palm up and down
5 slow repetitions each side - Finger spread and release →
Open the fingers and relax
5 slow repetitions - Controlled wrist circles →
Circle slowly
5 each direction - Gentle hand tendon glide →
Move through soft hand shapes
5 cycles
After your routine
Return to hand tasks gradually and take regular breaks. New numbness, weakness, or persistent tingling is a reason to seek individual advice.