Stretches for Hands and Feet to Reduce Unwanted Tension

The purpose of stretching is to maintain full range of motion around a joint – and your your hands and feet need stretching too. When we have full range of motion, we’re less likely to compensate and alter our movement patterns. Altered movements can lead to muscle imbalance, distorted posture, and can lead to injury.

So, think about your feet and hands and how often they are in a flexed position throughout the day – your feet flexed as you walk or stand, your hands flexed while driving or writing. It’s pretty easy to see that we’re not usually moving our hands and feet through their full range of motion.

Check out 6 stretches for hands and feet that reduce tension and possibly prevent injury!


Stretches for hands:

  1. Start seated in a comfortable position. Extend your arms out to your sides. With your index finger and thumb of each hand, make an “O” shape. Tap each finger to your thumb (on the same hand), making the “O” shape as round as possible with your fingers. After you’ve done each finger, tap each finger to your thumb again, trying to keep your fingers as straight as possible.
  2. Extend your arms out to your sides again, then wrap your thumb into your hand and the rest of our fingers around your thumb. (So you’re making a fist.) Keeping your fist clenched, angle your fingers, down towards the floor, feeling the stretch on the inner part of your forearms and wrists.
  3. Place your fingertips on the floor towards your body (so the top of your hand is on the floor) then gently press your palm towards the floor. This is a great stretch to open up the tops of the wrists that are so often flexed and shortened.

Stretches for feet:

  1. Sit in a comfortable chair and place a towel on the floor in front of you. Use your toes to grab the towel, and maybe lift it off the floor an inch or two. Hold it here for 3 deep breaths, then release. This stretch is especially helpful for those who experience plantar fasciitis.
  2. Stand, holding onto something sturdy like a countertop for balance. Bring your weight into your left leg and slightly bend the knee. Lift up your right foot, and put it back down (top of your foot to the floor); press your toenails into the floor and try to get as much of the top of that foot onto the floor as you can. Take a deep breath and slide your right foot forward 2-4 inches. You’ll feel an amazing stretch on the top of the foot, opening up the ankle that’s so often flexed.
  3. Still standing, using a tennis ball or small soft ball, gently roll each foot on top of the ball. When you find a spot that feels particularly sticky, hold it here for a few breaths.
Facebook
Twitter
WhatsApp
Pinterest
Reddit
Delicious
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

5 Reasons You Have Swollen Fingers

You have arthritis pain, and the inflammation in your joints causes your fingers to swell up and resemble little sausages. Or maybe you’ve chowed down a salty meal, and now

6 Cancer-Fighting Foods You Should Eat

For reducing your risk of cancer, look no further than your fridge. “All the studies on cancer and nutrition, points to eat plant-based foods for their phytonutrients and other special

7 Solid Reasons to Eat More Carrots

Carrots are one of the healthiest snacks you can have. With a sweet taste and satisfying crunch, carrots can soothe junk food cravings when you are trying to be good.

6 Healthy Habits of Fit People

Even if DNA plays a huge role in body types, it’s more likely that those fit bodies you admire are more because of everyday healthy habits rather than good ol’

8 Reasons to Include Parsley in Every Meal

Parsley is a nutritional powerhouse with vitamins A, B, C and K and the minerals iron and potassium. This herb is a natural diuretic, which helps to eliminate excess fluid

Here’s What Happens When You Give Up Dairy

Many people have in mind to give up dairy products from their diets, because they feel better without consuming them. But some experts say that quitting dairy is not something

5 Things That Can Cause Vitiligo

The color of your skin, hair, and eyes comes from a pigment called melanin, which is produced by cells called melanocytes. The skin disorder vitiligo, characterized by white patches of

9 Common Things That Can Trigger Lupus

Lupus is an autoimmune disease that causes the body’s immune system to attack its own organs and tissues. “What is lupus” is a more difficult question than you might think

RELATED POSTS