By Amy Ross

Perth has been fortunate enough to enjoy a warm autumn, however, June is upon us which means winter has officially arrived.  As the temperatures drop, we can all expect that joint and muscle stiffness may return due to the cold.

In last month’s newsletter, we discussed how our muscles contract in the colder temperature and ways you can reduce the effects of this as well as reducing the overall effects of winter on our bodies.

Although there is plenty we can do during winter to reduce the negative impacts on our bodies, most of us will likely experience stiffness in the wrists and fingers. Our hands are an intricate structure of muscle layers, multiple bones and joints which allows us to make fine and acute movements. However, when it’s cold those fine movements can become difficult.

Finger pulses

  • On all fours, place your hands down flat in front of you and spread your fingers wide.
  • Push through your fingers, raising your wrists and palms off the floor, leaving just the tips of your fingers on the floor.
  • Repeat 10 times.

 

 

 

Palm pulses

  • Very similar to the above finger pulses, however, leave your fingers flat on the floor and raise your
  • palms off the floor.
  • Repeat 10 times.

 

  • .

 

 

Front-facing elbow rotations

  • Keeping your hands still, rotate through your elbow so that your inner forearm/elbow starts to point forward.
  • On all fours place your hands flat in front of you, fingers facing forward.
  • Repeat 10 times.

 

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Front-facing elbow rotations

  • On all fours place your hands flat in front of you, fingers facing forward.
  • Keeping your hands still, rotate through your elbow so that your inner forearm starts to point forward.
  • Repeat 10 times

 

  • .

 

 

 

Rear-facing wrist rocks (palms up)

  • Kneeling place your hands down palms facing up with your fingers pointing back towards your knees.
  • Find a point of slight discomfort and hold for 15 seconds.
  • Then gently transfer your weight forward over your hands and back.
  • Repeat 10 times.

 

  • .

 

 

Rear-facing wrist rocks (palms down)

  • Kneeling place your hands down and fingers pointing back towards your knees.
  • Find a point of slight discomfort and hold for 15 seconds.
  • Then gently transfer your weight forward and back over your hands.
  • Repeat 10 times.

 

  • .

 

 

 

Finger pullbacks

  • Holding your hand out in front of you, use your other hand to gently pull your fingers back and push your wrist forward.
  • Hold for 15-30 seconds.
  • Repeat on each hand.

 

  • .

 

 

 

Wrist circles

  • Grasping your hands together in front of your chest, make circles by moving your wrists.
  • Repeat in each direction 15-30 times.
  • Repeat set if you’re wrists and fingers don’t feel warm enough.