Hand and Wrist Exercises for Musicians

melodyoftheviolin:

moxiechaos:

I realized the other day that, in my 7 years of playing the violin, I was never told to/how to stretch my wrists. I found that after doing these exercises, my wrists are stronger, looser, and free of pain during long practice sessions. These are quick and easy and great for practice breaks! 

Praying Position Stretches

While standing, place
palms together in a praying position. Have your elbows touch each other. Your
hands should be in front of your face. Your arms should be touching each other
from the tips of your fingers to your elbows.

With your palms
pressed together, slowly spread your elbows apart. Do this while lowering your
hands to waist height. Stop when your hands are in front of your belly button
or you feel the stretch.

Hold the stretch for
10 to 30 seconds, then repeat.

Extended Arm

·       
Extend one arm in
front of you at shoulder height.

·       
Keep your palm
down, facing the floor

·       
Release your wrist so
that your fingers point downward.

·       
With your free hand,
gently grasp your fingers and pull them back toward your body.

·       
Hold for 10 to 30
seconds.

To stretch in the
opposite direction:

·       
Extend your arm with
your palm facing toward the ceiling.

·       
With your free hand,
gently press your fingers down toward the floor.

·       
Gently pull your
fingers back toward your body.

·       
Hold for 10 to 30
seconds.

Repeat both stretches
with the other arm. You should cycle through stretches two or three times with
each arm.

Clenched Fists

While seated, place
your open hands on your thighs with palms up.

·       
Close your hands
slowly into fists. Do not clench too tightly.

·       
With your forearms
touching your legs, raise your fists off of your legs and back toward your
body, bending at the wrist.

·       
Hold for 10 seconds.

·       
Lower your fists and
slowly open your fingers wide.

·       
Repeat 10 times.

Building Hand and
Wrist Strength | Building Strength

Building wrist
strength can also help you prevent injury. There are several exercises you can
use to build strength—whether you’re at home or in the office.

Desk Press

·       
While seated, place
palms face up under a desk or table.

·       
Press upwards against
the bottom of the desk.

·       
Hold for five to 10
seconds.

This exercise builds
strength in the muscles that run from your wrists to your inner elbows.

Tennis Ball Squeeze

Squeeze a tennis ball
or stress ball firmly for five to 10 seconds.

This should not be
painful. However, it should allow you to strengthen your wrist.

Thumb Work

Push exercise:

·       
Make a fist and point
your thumb up, as if you’re giving a thumbs-up sign.

·       
Create resistance with
your thumb and hand muscles to keep your thumb from moving.

·       
Gently
pull back on your thumb with your free hand.

·       
Hold and repeat.

Pull exercise:

·       
Make a fist and point
your thumb up.

·       
Create resistance with
your thumb and hand muscles to try and keep your thumb pointing up toward the
ceiling.

·       
Use your free hand to
gently push the thumb forward.

·       
Hold and repeat.

Figure
Eights

·       
Interlace your fingers
in front of your body.

·       
Keeping your elbows
tucked into your sides, move your interlaced hands in a figure eight motion.

·       
Allow your wrists to
rotate fully so that each hand is alternately on top of the other.

·       
Perform this exercise
for 10 to 15 seconds.

·       
Rest, and then repeat.

Overhead Reach

·       
While seated, lift
your arms over your head and interlace your fingers with palms together.

·       
With your fingers
interlaced, turn palms up until they are facing the ceiling. You can keep your
arms slightly bent or straighten them.

·       
Hold the stretch.

·       
Bring your arms down,
and then repeat.

This exercise stretches
the muscles in the forearms and hands. It also increases flexibility and boosts
circulation.

Eagle
Arms

This exercise is
adapted from eagle pose.

·       
Extend your arms
forward, parallel to the floor.

·       
Cross your right arm
over your left, with the right arm on top.

·       
Bend your elbows.

·       
Place your right elbow
into the crook of the left. The backs of your hands should be touching.

·       
Move your right arm
right and your left arm left. The thumb of your right hand should pass by the
little finger of your left. Your palms should be facing each other.

·       
Press your palms
together, lift your elbows up, and stretch the fingers. They should be pointed
toward the ceiling.

·       
Resist the urge to
lift your shoulders as you lift your arms.

·       
Hold for 15 to 30
seconds.

·       
Repeat on the other side

This is so important