Wrist and finger flow: how to do it
Gentle circles and waves for your wrists and fingers. A nice break after typing, holding a phone or gripping a steering wheel. Works: wrists and hands.
How to do it
- Sit tall on a sturdy chair, or stand with your feet hip-width apart and a chair nearby.
- Hold your arms out in front of you, elbows soft.
- Make 5 slow circles with your wrists in each direction.
- Open your fingers wide like a star, then close them into a soft fist. Repeat 5 times.
- Finish by shaking your hands out lightly and letting them rest.
As you go
- Move slowly and make smooth shapes.
- Breathe out as your fingers open. Keep breathing.
- Keep your shoulders low.
What it works
- Works
- wrists and hands
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Rest your forearms on your thighs or a table and move only your hands.
Do 8 circles each way, or add a slow finger wave, one finger at a time.
This is a seated move as standard. Rest your forearms on your thighs if lifting your arms feels tiring.
Take care
- Sensitive wrists or hands: use small circles, and skip the fist if it is uncomfortable.
- Sensitive shoulders: rest your elbows on your thighs.
Where it is in the plans
In our walking plan: 12 of 28 days, first on day 3, Clouds.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 12 of 28 days: 3 to 5, 8 to 9, 13, 16, 18, 20, 23 to 24 and 27 | Day 3, week 1: Clouds | 50 s |
| Walking plan, round 2 | 13 of 28 days: 2, 4, 6, 9, 11 to 12, 14, 16 to 17, 20, 23 to 24 and 27 | Day 2, week 1: Soft and strong | 1 min 5 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 3 | 50 s | Easy circles, then open and close the fingers. |
| 2 | 8 | 1 min | Easy circles, then open and close the fingers. |
| 3 | 16 | 1 min | Easy circles, then open and close the fingers. |
| 4 | 23 | 1 min | Easy circles, then open and close the fingers. |
In the plan, this move plays as a looping video with a spoken cue.
Wrist and finger flow: day 3 of a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.