To test the mobility of the wrist joints, joints of the hands and joints of the forearm you need to follow three simple test.
1 Test. Extend hands forward, hands to lower downwards – the palm does not bend. OK – the palm will be perpendicular to the forearm.
Test 2. To get to the Desk person to put hands on him, fingers forward, elbows and fingers straight. OK – the forearm will be perpendicular to the palm.
3 Test. To put on the table the palm of your hand with your fingers forward, move them in the direction of the little fingers, on the palm of your hand from the table does not tear and do not bend. OK – the base of the index finger will be on the same line as the inner ulnar edge of the forearm.
If you found that the mobility of your joints is not correct, then you need to do special exercises to restore mobility of the joints of the hands and development of muscle elasticity.
Restoring mobility of the joints of the hands Exercise for arthritis hands:
1. Arms stretched forward, hands clench into a fist. Straighten your fingers and spread them as wide as possible, again squeeze. Repeat 16 times.
2. Arms down, palms forward, fingers spread. Consistently bend the fingers into a fist, starting with the little finger, then straighten the fingers in reverse order. Repeat 8 times.
3. Hands forward, hands down. Raise and lower the brush. Repeat 16 times.
4. Hands dissolved in the parties, brushes are squeezed in a fist. Rotate brushes forward – 16, back – 16 times.
5. Arms up, fingers separated. Rotate the brush back and forth. Repeat 16 times.
6. Hands in front of chest, hands clasped in a “lock”. “Draw” brush eight. Repeat 12 times.
7. Hands down. Stretch your arms forward as far as possible with palms out go back to ex. position. Repeat 12 times.
8. Hand in hand. Connect the palm with your fingers up and try to lift the elbows as high as possible, return to Ref. position. Repeat 12 times.
9. Hands forward. Fold the fingers of one hand up with the other hand, return to Ref. position. Then adjust the position of the hands. Repeat 8 times with each hand.
10. On his knees, leaning on hands, brushes inside. Try to sit on your heels and reject arms in the horizontal position, palms from the floor not to interrupt, go back to the ex. position. Repeat 8 times.
Restoring mobility of the joints of the hands – Exercises for hands:
To the joints of the hands were movable and flexible, and less tired from work, offer special exercises for hands. It needs to perform for 3-5 minutes.
1. The palms together to pull in front of him. Dissolve brush in hand, the wrists don’t break. Repeat 10-15 times.
2. Hands forward, the fingers are strongly compressed in a fist. Sharply unclench them, trying as much as possible to spread. Repeat 12-15 times.
3. Hand in hand. Complete rotation of the wrists at the wrists forward and back. Then rotate the hands in the elbow and shoulder joints. Repeat for 12-15 times.
4. Palms together. To dissolve and reduce the fingers. Repeat 5-10 times.
5. Interlock your fingers. Carry out circular movements with your thumbs – 15-20 times.
6. Play piano.
7. Spread your fingers and wiggle them in all directions.
8. Mash brushes.
9. Shake free hands, lifting them up.
After the gym, brush hands nourishing cream.
