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Five effective wrist and hand exercises Aussie seniors can do at home

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Five effective wrist and hand exercises Aussie seniors can do at home
17 JunHealth, How-to advice

Your wrists and hands are vital for many tasks in daily life, from writing to gripping objects.

As you age, maintaining wrist and hand flexibility and strength becomes crucial to prevent stiffness, improve dexterity, and maintain independence.

Since some muscles that control the wrist and hand also connect to the elbows, it’s beneficial to include movements that support these nearby joints.

Strengthening and stretching the wrist, hand, and elbow together can improve overall function and reduce strain.

Benefits of wrist and hand exercises

  • Improves flexibility and range of motion – helps reduce stiffness and keeps your wrists and hands mobile.
  • Reduces pain and stiffness – gentle movement helps alleviate tightness caused by inactivity and increase circulation to the area.
  • Strengthens grip and dexterity – supports hand and wrist function, improving tasks like writing and gripping objects.
  • Prevents strain – strengthening wrist and hand muscles helps protect against injuries or overuse from repetitive activities.
  • Promotes independence – keeping your wrists and hands strong makes everyday activities like opening doors, holding utensils, and using tools easier.

With this in mind, here are five effective exercises you can do at home to help maintain the strength and flexibility of your wrists and hands:

 

 

 

 

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Safety tips for wrist and hand exercises

  • Move slowly and smoothly – avoid fast or jerky motions that could strain your wrists or hands.
  • Stop if you feel pain – mild discomfort is okay, but intense sharp pain is a sign to stop.
  • Maintain good positioning – keep your wrists straight and avoid overextending them.
  • Breathe consistently – inhale and exhale steadily to help with relaxation and control.
  • Modify if needed – use a chair for support or reduce the range of motion if necessary. 
*** DOWNLOAD A PDF COPY OF THESE 5 EXERCISES HERE ***

Maintaining wrist and hand strength and flexibility is essential for performing everyday activities with ease.

By incorporating these simple, limited equipment, at- home exercises into your routine, you can help reduce stiffness, enhance mobility, and support overall hand function.

As always, listen to your body and consult a physiotherapist if you experience persistent pain or discomfort. If you have any pain or would like a specialised exercise plan for your wrist or hand pain, please call us on 1300 797 793 or email [email protected].



Article written by Ella Le Hanie, TPC physiotherapist.


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The Physio Co helps Aussie seniors to move more, with confidence! How can we help you (or your elderly Mum or Dad?) Contact us today on 1300 797 793 and speak with Nancy, Julia and Jess from the TPC Client Care team to discuss your situation. If they’re busy on other calls, leave a message and someone from the team will call you back for a chat!  Alternatively you can email us via [email protected]



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