Fist-to-Open Hand | Self-stretch in 3D
Fist-to-Open Hand: seated (chair), fingers and palm. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Seated (chair) · Fingers and palm
A self-stretch for the fingers and palm. Support your body and stay within a comfortable range.
Starting position
Sit on a chair and bring both arms in front of the chest with the palms facing down. Keep the fingers lightly open.
Movement phases
1. Set up
Relax the shoulders and bend the elbows slightly.
2. Close and open lightly
Curl the fingers into a light fist, then open them wide.
3. Larger range
Gradually close a little more and open a little wider, within a pain-free range.
4. Smaller and stop
Make the movement smaller and stop with the hands lightly open.
What to check yourself
Check that the wrists do not bend with the fingers and the shoulders stay relaxed.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
