Hand, Wrist & Elbow Exercises For Seniors


Gday everyone, welcome back to another exercise video. I’m Mike, physiotherapist and your seniors health and fitness coach and what I’m going to take you through today are some simple exercises for our hands. We’re going to work the fingers, we’re going to work the wrists and we’re going to work the elbows in this exercise video. Now as we get older, the dexterity in our hands can start to decrease so exercises like these are good to do just to improve that dexterity or to maintain it. Also, I know a lot of you have arthritis in your hands or you get pain in your hands so these exercises will help with that as well. Now before we get started head over to morelifehealth.com sign up to my mailing list and I’ll send you a free 4 week exercise ebook which will help you improve your health and fitness. It’s a great way to get started, it’s a great program to stick to and if you’ve got any questions on the ebook head over to the morelifehealth facebook support community and you can ask your questions there. Now during this exercise video I’ll be using tennis balls as you can see over here for one of the exercises. So if you’ve got tennis balls go grab them, if you don’t have any tennis balls you can use another small ball that will fit in the palm of your hands or you can use a rolled up pair of socks or towel, just something that you can clench your fists on when we get to that exercise. Ok grabbing your tennis ball or your pair of socks or whatever you’ve got to squeeze onto during this exercise. Keeping those arms up and we’re just going to squeeze the ball five times for five seconds. Let’s go and squeezing the ball and 5 4 3 2 1 and relax. Again squeezing the ball 5 4 3 2 1 make sure you’re using all your fingers to squeeze the ball. Let’s go again and squeezing the ball 5 4 3 2 1. Having a rest. Again squeezing and 5 4 3 2 1 and last one squeezing and squeezing 5 4 3 2 1. Excellent work putting the balls down. Just shake out those arms, sitting up nice and tall. Ok now we’re going to get onto the next exercise. We’re going to stretch out the fingers. How we’re going to do this now is using the hands of our other hand that we’re not stretching and we’re just popping it between each finger or each webbing of the finger and we’re opening our hands in that scissor motion just like this. You’re going to feel the fingers being pulled apart, you’re feeling that stretch in between the fingers. You’ll feel quite a nice stretch in between those fingers because it’s not a movement we usually do. Let’s just hold for 5 seconds and 5 4 3 2 1. We’re going to do the same thing between the other fingers as well. Lets hold for five seconds and 5 4 3 2 1. Getting onto the next, spreading those fingers apart, let’s go for 5 4 3 2 1. Excellent work. Changing hands. So again spreading those fingers apart, using the other hand to spread those fingers apart. Feeling that stretch and let’s go for 5 4 3 2 1. Moving your fingers down, again spreading those fingers apart and 5 4 3 2 1 and last one, spreading those fingers apart and 5 4 3 2 1. Excellent job, shaking out those hands. Ok bringing those hands up. Let’s close our hands, clenching our fists and let’s open the hands up as far as we can. Really open those hands up and closing. Let’s do this 10 times, following along with me and opening up as far as we can and closing and opening up as far as you can and closing and opening up and close and open and close and open and close. Tight clenched fists and open and close. We’ve got four to go following with me and open and close, open and close, open and close and last one, open and close. Excellent job. Now opening up those hands whilst we’re in this position, we’re going to keep our hands open and we’re going to bring our thumb to the opposite part of our hand, so we’re going do that 10 times. Following along with me, let’s go 1 2 3 4 5 6 7 8 9 and last one 10. Excellent work, shaking out those arms. Ok lets get into the next exercise. So what we’re going to do now is use our thumb to touch the tip of every finger. We’re going to do that 10 times moving along. So following along with me. So it’s index finger touching the thumb, opening up. Middle finger touching the thumb, opening up and we’ve got ring finger, touching the thumb opening up and then we’ve got pinky finger, touching the thumb, opening up. We’re going to run through all those fingers nine more times, let’s go. Following along with me and index open, middle open, ring open, pinky open. Ok 8 more times, following along with me. Going through every finger. Working those fingers and let’s go seven more times running along through those fingers. Ok six, each finger, make sure you’re touching the tip of each finger to the thumb. Really working that dexterity or the fine movements in the hands. Ok let’s go for five more, running along those fingers, opening up the hands, and four more, running along those fingers, opening up those hands and three more, running along those fingers, opening up those hands and two to go touching the thumb to each finger, opening up those hands and last one, we’re going index finger, middle finger, ring finger and pinky finger. Excellent work. Bringing those arms down. We’re going to get onto working our wrists. What we’re going to do now is bring our wrist up and down like this. So my arm’s straight. I’m just going to move my wrist up and down for 10 seconds, just getting a movement in that wrist. Let’s go for another six more seconds. Down as far as you feel comfortable and up as far as you feel comfortable. Really getting that movement in the wrist. Let’s go for 3 2 and 1. Great work, changing arms. Again keeping that arm straight. You can use that other arm to support it and we’re going up and down, up and down, up and down, lets go for five more seconds, up and down, up and down, up and down and last one, up and down. Excellent work. Taking a deep breath in and out. Ok now we’re going to get into another wrist movement. Bringing that arm out in front again. This time with the thumb facing the roof and I’m going to bring my arm out to the side so you can see what I’m doing. I’m going to clench my fist using my other arm to support and then what I’m doing is bringing my wrist down like this towards the ground and then coming back up to neutral. You’re going to feel the stretch on that thumb side of your forearm. We’re going to do that five times, let’s go. 1 2 3 4 and last one, 5. Great job, changing arms, again thumb facing the roof, clenching the fist, we’re coming down, up, down, up, three to go, down, up, down, up and last one, down and up. Excellent job, Taking a deep breath in, shaking out those arms and out. Ok now we’re going to work the muscles around the elbows. What we’re going to do is just some bicep curls, so coming up touching your shoulders, coming down as far as you can straightening those elbows. Let’s go. Touching the shoulders and straight, shoulders and straight, shoulders and straight as far as straight as you can. Shoulders and straight and shoulders and straight. Five to go and 1 2 3 4 5. Excellent work taking a deep breath in and out. Ok now we’re going to bend our elbows to 90 degrees. Having them out in front of us like this and then what we’re going to do is just turn our hands around to face the ground and back up to face the ceiling. Let’s do that 10 times and and down to face the ground and up to face the ceiling and lets go 9 8 7 6 5 4 3 2 and last one, 1. Excellent work guys. That was the last exercise for today. Shaking out those arms. Lets take a deep breath in and out and we’re all done for today guys. Thanks for following along. Remember to head over to morelifehealth.com and sign up to my mailing list for a free four week exercise ebook for seniors. Also like the morelifehealth facebook page or the morelifehealth youtube page for more regular exercise videos. I’ll catch you next time guys, thanks for following along.

3 thoughts on “Hand, Wrist & Elbow Exercises For Seniors

  1. I am from Indonesia, 68 years old I am very happy with all of exercices of you of the More Life Healt Seniors. These are very useful for my healty. All the best for you forever, thank you

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