- 1). Rest your arm on a table and hang your hand off of its edge. Bend your wrist downward until you feel a stretch. Hold your hand in that position for 5 seconds, and then return it to its starting position. Repeat the stretch a second time, bending it upward instead of downward.
- 2). Continue to hang your hand off the edge of the table. Slowly bend your wrist to the side, pointing your fingers to an angle along the x-axis of your arm. Hold your hand in the stretched position for 5 seconds and return it to its starting position. Repeat the stretch, bending the wrist to the other side.
- 3). Stand straight up against the wall with your feet shoulder width apart. Brace your hands against the wall for balance and rise up on your toes, lifting heels as high into the air as you can get them. Hold the position for 5 seconds and then return to your starting position.
- 4). Repeat the stretches in Steps 1 through 3 as often as you feel it is necessary. The exercises may not seem like they are exerting much of a strain, but over time, they help your plane joints to retain their strength and flexibility.
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