Keeping your hands and wrists healthy

“Gardening Fit” (week four of a five week series)

Gardening can cause injury to the hands and wrists from repetitive strain issues to tendonitis.  Activities such as weeding, pruning and prolonged use of the hands and wrists before warming them up is often the problem.  Remember to use both hands equally when you garden and not favor your dominant side and take regular breaks.

Try these exercises to prevent hand and wrist injury :

Wrist Stretch

Wrist Stretch

Benefits of the exercise:

This is a great exercise to stretch the muscles and tendons of your wrist

Tips:

  • Stop if you feel pain
  • Keep the elbow straight but not locked

How long should I hold it for?

  • 30 seconds either side

Video:


Ball Push

Ball Push

Benefits of the exercise:

This is a way to train your core without having to go down to the floor.

Tips:

  • You can use a dollar store soft ball.
  • To make this exercise harder by holding for a few seconds as the end of the ball push

How many should I do?

  • 10

Video:


Hand and grip exercise

Hand and grip exercise

Benefits of the exercise:

Improves strength and mobility in the hands

Tips:

  • If you feel strain in your forearm you are squeezing the ball too tightly
  • Any small soft ball works for this exercise

How many should I do?

  • 10-15 on either hand

Video:


Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

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