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Plain Pose with Finger Strengthening Wrist Exercise and Shoulder Elbow Exercise

Plain Pose by Wai Lana Yoga

These simple exercises help keep our hands and wrists flexible and mobile. I love the feeling of stretching my fingers out all the way and of gently extending the range of motion in my wrists. You should also be able to feel the small muscles of the arms getting a gentle workout.

Technique #1: Finger Strengthening

  1. Extend your arms forward at shoulder level, palms up. Spread your fingers wide apart and stretch them out as far as you can. Feel your fingers strengthening as well as stretching. Hold for 2 to 4 seconds. Breathe normally throughout these exercises.
  2. Now make fists around your thumbs, palms facing upward. Hold for 2 to 4 seconds. You can squeeze gently or tightly. Alternate between stretching your fingers and making fists, repeating 10 to 15 times.

Technique #2: Wrist Exercises

  1. Extend your arms forward at shoulder level, palms down.
  2. Bend your hands back at the wrist so your fingers are aiming upward.Press forward through your palms as if you’re pressing against a wall. Hold for 2 to 4 seconds.
  3. Now bend your hands downward, aiming your fingers toward your torso. Hold for 2 to 4 seconds. Alternate between bending your hands upward and downward 10 to 15 times.

Technique #3: Wrist Circles

  1. Extend your arms to the sides at shoulder level, palms down. Make loose fists around your thumbs.
  2. Rotate your fists from the wrists in forward circles. Repeat 10 to 15 times.
  3. Now rotate your fists from the wrists in backward circles.Repeat 10 to 15 times.


You can practice these exercises standing or sitting—whichever is most comfortable or convenient. If you don’t have much room, you can do them with your arms at your sides.

  1. Start with smaller movements, gradually making them bigger.
  2. Take care not to hunch your shoulders; keep them relaxed.
  3. If you have arthritis or other arm or hand problems, just make small movements and do fewer repetitions.

Main Benefits

  • Strengthens your arms and fingers
  • Stretches your palms, wrists, and forearms
  • Helps increase circulation in the wrists and hands
  • Prevents damage caused by repetive strain injuries in your hands and arms (daily practice is especially helpful for computer users, musicians, factory workers, etc.)

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