Wrist and Finger Exercises

Wrist circles and open-and-close hands for stiff hands, done sitting down. 5 of each.

09 / 14Seated figure with hands raised to shoulder height and circular arrows beside the hands
The dark figure shows the position; orange dotted arrows show which way to move. Front-view pictures work like a mirror: copy them as if they were your reflection.

How to do it

  1. Lift your hands to shoulder height, elbows bent.
  2. Make slow circles with your wrists.
  3. Reverse the circles.
  4. Open your hands wide, then make a soft fist.

How many 5 circles each way, 5 open-and-close

Gentler version

Keep your elbows resting on your thighs.

Who should skip this or take care

Move only in a comfortable range, and stop if anything hurts.

Read the safety check if you have a heart, bone or joint condition.

Common mistake

Gripping hard when you make a fist. A soft fist is enough.

In the Steady Seat printable plans this move is called Wrist & Finger Circles.

The chair yoga chart

  1. 01Belly Breathing5 slow breaths
  2. 02Seated Mountain PoseHold for 30 seconds
  3. 03Seated Neck Stretch3 times each side
  4. 04Shoulder Rolls5 circles each way
  5. 05Seated Cat–Cow6 rounds
  6. 06Seated Side Stretch3 times each side, hold 2 breaths
  7. 07Seated Spinal Twist2 times each side, hold 3 breaths
  8. 08Self-Hug StretchHold 3 breaths, twice
  9. 09Wrist and Finger Exercises5 circles each way, 5 open-and-close
  10. 10Seated March30–60 seconds
  11. 11Seated Ankle Exercises10 rocks
  12. 12Seated Leg Lifts8 times each leg
  13. 13Seated Figure-4 StretchHold 3 breaths each side
  14. 14Seated Hamstring StretchHold 3 breaths each side

More for hands and feet

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