Happy Hands: Three Easy Moves for Nimble Fingers
Buttons, jar lids and the crossword pen. Three gentle hand moves you can do from your favorite chair.
Prefer to watch? Here is the video version (large print, no sound needed). Watch on YouTube
Our hands do a thousand jobs a day and rarely get a thank-you. They button the coat, open the jar, hold the crossword pen, work the TV remote and tie the grandkids’ shoelaces. A few minutes of gentle movement is a nice way to return the favor.
These three moves take about five minutes, need no equipment, and you can do them with your morning coffee (just set the cup down first).
Getting set up
- Sit in a sturdy chair, feet flat on the floor.
- Rest your forearms on the armrests or a table.
- Take off rings or bracelets if they feel snug.
- Breathe slowly the whole time.
1. Fist and spread
Make a soft, loose fist, with your thumb resting on the outside of your fingers. Hold for a moment, then open your hand and spread your fingers as wide as is comfortable. Do five on each hand.
Keep the fist gentle. This isn’t a squeeze contest.
2. Fingertip touches
Touch the tip of your thumb to the tip of your index finger, making an "O." Then touch your thumb to your middle finger, your ring finger and your little finger, like you’re counting to four. Go back the other way. Do it twice on each hand.
This is the same motion you use to pick up a coin or fasten a button.
3. Wrist circles
Rest your elbows on the armrests and let your hands hang loosely. Draw slow circles with your hands, five one way and five the other. Then gently bend your wrists up and down a few times, like you’re waving hello to someone in slow motion.
Try this today
- Pick one daily habit, like the morning news or a phone call.
- Do the three moves at the same time each day.
- Notice how your hands feel when you pick up a pen afterward.
A warm start helps
Many people find these moves feel best after washing the dishes or running warm water over their hands. Cold mornings can make fingers feel stiff, so give them a minute to warm up first.
Put your hands to work
Hobbies count too. Knitting, crochet, playing cards, kneading bread, gardening, woodworking and playing the piano all keep your fingers busy and nimble, and they’re a lot more fun than counting reps.
Little helpers around the house
A few inexpensive gadgets make everyday jobs easier on the hands. A rubber jar opener or a pair of dish gloves gives you grip on a stubborn lid. Pens with a thicker, cushioned barrel are easier to hold for the crossword. A long-handled shoehorn and elastic laces save some fiddling in the morning. There’s no prize for doing it the hard way.
Keep it gentle
Move slowly and stay in a comfortable range. It’s fine to feel your hands working, but never sharp pain. Stop if anything hurts, tingles or goes numb.
Please check with your doctor before starting any new exercise, especially if you’ve had a hand or wrist injury or surgery. Stop if anything hurts.
Want more seated movement?
My large-print book, Chair Tai Chi, walks through 31 seated movements with a picture for every step. You can see it on Amazon. The free Chair Tai Chi printables are a nice place to start too.
What job do your hands do most every day? Tell me in the comments.