10 HAND AND WRIST EXERCISES WITH MY REHABILITATION BALL – MY FITNESS ROUTINE

Do you have a hand mobility ball for hand and wrist rehabilitation at home, but don't know how to use it? Here are 10 exercises you can keep doing as much as you like.

my hand mobility routine

And here's a perfect little kit for strengthening the muscles of your fingers, hands, and forearms, as well as preventing possible sprains and fractures. Strength, flexibility, dexterity, sensitivity... Take it all, and get iron hands in velvet gloves ;)

EXERCISE 1: GRIPPING THE EGG

#Mobility #UpperBody #Hand


Level +

The right position:

Sit comfortably on your mat.

Be sure to keep your back straight.

Hold your arm straight so that your hand is at the same height as your shoulder.

Place the egg in your hand, palm facing up.

my hand mobility routine

The right movement:

Tighten your hand, then relax it while being sure to keep your arm straight.

> Do this motion for 30 seconds, recover for another 30 seconds, then switch arms and hands.

Exercise 2: GRIPPING THE EGG, STRAIGHT FINGERS

#Mobility #UpperBody #Hand


Level +

The right position:

Sit comfortably on your mat.

Be sure to keep your back straight.

Hold your arm straight so that your hand is at the same height as your shoulder.

Place the egg between your thumb and the rest of your fingers.

The right movement:

Press the egg between your fingers, then release.

> Do this motion for 30 seconds, recover for another 30 seconds, then switch arms and hands.

Exercise 3: GRIPPING THE EGG, ONE FINGER AT A TIME

#Mobility #UpperBody #Hand


Level +

The right position:

Sit comfortably on your mat.

Be sure to keep your back straight.

Hold your arm straight so that your hand is at the same height as your shoulder.

Place the egg between your thumb and index finger.

my hand mobility routine

The right movement:

Press the egg between your fingers, then release.

> Do this motion for 30 seconds for each finger, recover for 30 seconds, then switch arms and hands.

Exercise 4: NECK SELF-MASSAGE

#Mobility #UpperBody #Pectorals


Level +

The right position:

Sit comfortably on your mat.

Be sure to keep your back straight.

Take the nubbed ball in your right hand, then bring it up to the back of your neck.

The right movement:

Roll the ball on the back of your neck from bottom to top, with more or less pressure depending on your wants and needs.

Feel free to work more on more sensitive or painful areas.

> Do this motion for 30 seconds, recover for another 30 seconds, then switch hands.

Exercise 5: PECTORAL SELF-MASSAGE

#Mobility #UpperBody #Pectorals


Level +

The right position:

Sit comfortably on your mat.

Be sure to keep your back straight.

Place your right hand on the ground.

Take the nubbed ball and place your left hand on your right pectoral muscle.

The right movement:

Roll the ball on your pectoral muscle from bottom to top, with more or less pressure depending on your wants and needs.

Feel free to work more on more sensitive or painful areas.

> Do this motion for 30 seconds, recover for another 30 seconds, then switch hands.

Exercise 6: FOOT SELF-MASSAGE

#Mobility #LowerBody #Foot #SoleOfTheFoot


Level +

The right position:

Sit comfortably on a chair or Swiss ball.

Be sure to keep your back straight.

Your legs are bent at 90°.

Place the nubbed ball under your right foot.

my hand mobility routine

The right movement:

Roll the ball under your foot from forward to back, with more or less pressure depending on your wants and needs.

Feel free to work more on more sensitive or painful areas.

> Do this motion for 30 seconds, recover for another 30 seconds, then switch feet.

Exercise 7: FINGER EXTENSION

#Mobility #UpperBody #Hand #Finger


Level +

The right position:

Sit comfortably on a chair or Swiss ball.

Be sure to keep your back straight.

Your legs are bent at 90°.

Place the fingers of your left hand into each loop of the elastic.

my hand mobility routine

The right movement:

Spread out your fingers, opening your hand as wide as possible, then release.

> Do these motions for 30 seconds, recover for 30 seconds, then switch hands.

Exercise 8: FINGER FLEXION

#Mobility #UpperBody #Hand #Finger


Level +

The right position:

Sit comfortably on a chair or Swiss ball.

Be sure to keep your back straight.

Your legs are bent at 90°.

Place the fingers of your left hand, except the thumb, into each loop of the elastic.

The right movement:

Place the index finger of your right hand into the remaining loop, then pull to stretch your fingers backwards. Then release.

> Do these motions for 30 seconds, recover for 30 seconds, then switch hands.

Exercise 9: HAND SELF-MASSAGE

#Mobility #UpperBody #Hand #PalmOfTheHand


Level +

The right position:

Start on hands and knees on your mat.

Place the nubbed ball under your right hand.

The right movement:

Roll the ball under your hand in a circular motion, with more or less pressure depending on your wants and needs.

> Do this motion for 30 seconds, recover for another 30 seconds, then switch hands.

Exercise 10: WRIST FLEXOR AND EXTENSOR SELF-MASSAGE

#Mobility #UpperBody #Flexor #Extensor #Wrist #Forearm


Level +

The right position:

Start on hands and knees on your mat.

Place the nubbed ball under your right forearm.

The right movement:

Roll the ball under your forearm from bottom to top, with more or less pressure depending on your wants and needs.

> Do this motion for 30 seconds, recover for another 30 seconds, then switch arms.