A Modern Day Guide for Improving Your Eyesight Download your FREE copy & get signed up for our newsletter

We respect your email privacy

Hands and Feet Exercise

How the Hands and Feet Exercise helps

By performing this exercise you are bringing life back to the joints. The circular motion is allowing the Synovial fluid to flow more freely, helping to efficiently lubricate the joint and enrich it with much needed nourishment. The resistance part of the exercise will maintain strength of the joint and provide a slight stretch to keep the joint flexible.

Hands and Feet Exercise Step-By-Step

Hands

  1. Keeping the hand relaxed rotate the wrist 50 times in both directions, 50 times forward and back and 50 times from side to side. However, please keep in mind that 50 times is only a guide, if you can only do 5 rotations before you start to feel pain, then 4 times is how many you should do.  You should never perform an exercise to the point of pain, always go just before it.
  2. Only using one hand spread the fingers as far apart as possible holding it for 10 seconds, imagining that an increase of blood flow is entering your fingertips.  Then create a fist, now spread the fingers again and repeat 5 times.
  3. Starting with the thumb, rotate it 10 times in one direction, then 10 times in the other. You may need to hold the other fingers to stop them from moving.
  4. Using the other hand place it under the thumb, then try to push the thumb down against the the other hand’s resistance. Now place the hand on top of the thumb and push against this resistance and finally place the hand against either side of the thumb pushing against it. The idea is to create resistance, but not so much that the thumb cannot move.
  5. Using the other hand hold the thumb and rotate it in big circles, 10 times in each direction.
  6. Repeat steps 3-5 for the fingers.
  7. Now place the fingertips against one another pushing and spreading the fingers and imagine an increase of blood flowing into the fingertips.
  8. Using the same hand spread the fingers as far apart as possible holding it for 5 deep breaths, imagining that an increase of blood flow is entering your fingertips. Then create a fist, now spread the fingers again and repeat 5 times, trying to feel for any difference in sensation in the hand.
  9. Repeat steps 3-8 for the other hand

Feet

  1. Keeping the foot relaxed, rotate the ankle 50 times in both directions, 50 times up and down and 50 times from side to side. However, please keep in mind that 50 times is only a guide, if you can only do 5 rotations before you start to feel pain, then 4 times is how many you should do. You should never perform an exercise to the point of pain, always go just before it.
  2. Only using one foot spread the toes as far apart as possible holding it for 5 deep breaths, imagining that an increase of blood flow is entering your toes.  Then scrunch the toes in, now spread the toes out again and repeat 5 times.
  3. Starting with the big toe rotate it 10 times in one direction, then 10 times in the other. You may need to hold the other toes to stop them from moving.
  4. Using your hand place it under the big toe, then try to push the toe down against the hand’s resistance. Now place the hand on top of the big toe and push against it and finally place the hand on either side of the big toe pushing against it. The idea is to create resistance, but not so much that the toe cannot move.
  5. With your hand hold the big toe and rotate it in big circles 10 times in each direction.
  6. Repeat steps 3-5 with the other toes.
  7. Again using the same foot, spread the toes as far apart as possible holding it for 5 deep breaths, imagining that an increase of blood flow is entering your toes. Then scrunch the toes in, now spread the toes out again and repeat 5 times. Trying to feel for any difference in sensation in the foot.
  8. Repeat steps 3-7 for the other foot.