5 Minute Stretches for Jewelers
Help Prevent Tendinitis and Arthritis Long Term.
Tutorial from: Stephanie Andrews KindDesignsOnline.etsy.com
Pictures by: Monica Cruz
https://www.facebook.com/maidenandthemachinephotography/ Follow these instructions anytime you feel tension in your hands from any repetitive motions and after long weaving projects. Enjoy : )
Finger Stretch
Lets stretch our fingers
Bring you arm straight out in front of you. Take your opposite hand and press fingers, on the hand that's out, towards you.
Finger Stretch
Include your thumb in this stretch. Lightly press your fingers backwards. Stop when you feel a good stretch. Hold ten seconds. Repeat on opposite hand.
Upside-down Finger Stretch
Turn your hand upside down with wrist facing up. Press fingers back towards yourself. Hold ten seconds on both sides.
Upside-down Finger Stretch
Include your thumb in this stretch.
Rotate Wrists
Rotate your wrists around.
Hold both arms up at you side. With elbows bent, hands will be at chin height.
Rotate Wrists
Rotate your hands in a helicopter blade motion one way.
Rotate Wrists
After 15 seconds, switch and rotate the other way.
Rotate Wrists
Shake arms out when complete.
Pray and Twist
Stand and put your hands in a prayer position at chest level. Keep hips facing forward as you twist to the left for 10-15 seconds then twist to the right.
Upside-down Prayer Stretch
Now position your hands, palms together, against your chest so fingers face downwards. Press palms towards one another for 10-15 seconds.
Neck Stretch
Take one hand and place it on your head. Let the weight, and only the weight, of your hand guide the ear to your shoulder. For a deeper stretch straighten the opposite arm down at your side, lift up and face your palm towards the ground. Hold 15 seconds. Repeat on opposite side.
Shoulder Stretch
Grasp hands behind the back and hold. For a deeper stretch. Lift hands back and away from the back. Keep arms straight. Hold for 10 seconds.
Shoulder Stretch
A back view for more clarity.
Finger Taps
Open your palm out in front of you. Keeping fingers straight, touch each finger to your thumb.
Finger Taps
Each touch will take one second to complete.
Bear Claw
Make sure each fingers bends at all of the joints. Curl your fingers from open palm into a claw. For one second.
Bear Claw
Take one second to stretch fingers back to open palm (Stop sign position)
Repeat 3-4 times with both hands.
Dexterity Stretch
Tuck your thumb into your palm.
Dexterity Stretch
Wrap your fingers around your thumb to create a fist. Lightly squeeze thumb with fingers.
Dexterity Stretch
To increase the stretch, bend the fist downward, hinging at the wrist. You should feel a stretch from the base of the thumb through to the wrist. Hold for 15-20 seconds. Repeat with opposite hand.
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Thank you, and enjoy!