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Hand and Finger
LifeZoi free guide. The PDF uses these same words.
Small hand movements you can do seated. This is not care for a joint condition.
Time
About 10 minutes, with rests.
Rest whenever you want. You do not have to finish every part.
Open and close
Open the hand, then make a soft fist. Keep the movement easy.
How much: 8 times each hand.
An easier way: Do 4 times with one hand only.
Finger spread
Spread the fingers, then bring them back together.
How much: 6 times each hand.
An easier way: Do 3 smaller spreads.
Thumb touches
Touch the thumb to each fingertip, one finger at a time.
How much: 1 round each hand.
An easier way: Skip any finger that hurts.
Wrist circles
Circle the wrist slowly one way, then the other.
How much: 6 each way, each wrist.
An easier way: Do 3 small circles.
Rest
Rest the hands on the lap, or shake them gently.
How much: 4 easy breaths.
An easier way: Rest as soon as you want to.
Sources
- Hand Grip Strength Exercise for Older AdultsNational Institute on Aging on YouTube
- Exercise for Older AdultsMedlinePlus