Doorway Stretch
Stand in open doorway with one forearm against door jamb.Step forward with foot nearest door jamb and then lean forward over that foot. Feel stretch in pec muscles—move arm up, down, out to side, to get the best stretch.Hold for 30 seconds while breathing. Switch sides and repeat.
Skyhook
Imagine there is a hook attached to the top of your head and it is being pulled very gently straight up. Imagine that your spine is being very gently opened up and a space is being created between each vertebra from the top of the neck, down. Remember to B R E A T H E and that each breath is also creating a little space between each vertebra. Imagine shoulders and rib cage are like clothes hangers attached to the spine, don’t pull up shoulders as you imagine being pulled.
Wide hand stretch
Open fingers of hand very wide, place on surface—table or bed—cover with opposite hand, push down and lean to get a big stretch in fingers,pad of hand, wrist. If wrist is really sore, do this on a bed to start and work up to doing on a hard surface as pain decreases.
Wrist mobility and Flexor/Extensor stretch
Extend arms in front of body. Circle wrists 10x in each direction. Flex and extend wrists 10x (Exaggerated wave). Turn wrists left and right 10x (polishing window)
Follow stretching and self-massage with ice dip or ice massage. The cold flushes blood from the muscles being dipped or massaged, and when blood comes back, it is refreshed—which equals less PAIN!
ICE IS OUR FRIEND!
For a real treat, purchase a paraffin dip and immerse your hands every day after your stretches and your ice dip. Heat penetrates and loosens things up.
One caveat: Heat is not for acute injuries—if you think that you have pulled a muscle, if your hand or a finger is swollen, use ice until the acute phase is gone, then use heat.