OK... here we go:
1. With your arm held straight out in front of you and fingers pointed up (think 'talk to the hand') pull back on your fingers with your opposite hand. Hold for as long as you like... but usually a nice count of 10 works well for me. And of course switch and give your other hand some love too!
2. With your arm held straight out in front of you and fingers pointed down (think old school offering your hand for a kiss!) pull back on your fingers with your opposite hand. Like you are trying to touch your fingers to your arm. Again, hold for as long as you like... but a count of 10 is great.
3. An oldie but goodie - and super effective: just rotate your wrists - rotate your right wrist toward the right for three turns, then to the left for three turns. Now your left wrist! Rotate right three turns then left three turns. The EASIEST of the exercises and we all know how to do it... but we just get lazy! So rotate those wrists!! Also try it with your fingers relaxed and now do it with your fingers really engaged and 'stretched' out as far as you can make them go. Can you tell the difference?? Doing it both ways will get you the most from these!
4. We are going to get a little more involved on this one. And you need a flat surface (counter top, table, or the floor). Place your hands flat on the surface with fingers pointed away from you. Now lean into your hands and slightly forward so you are stretching those wrists. Hold for 10... or whatever.
5. Staying in the same position - turn your hands around so your fingers are now pointed TOWARD you. This may be enough stretch as is. It's a deep stretch for your wrists and forearms! If you can handle more then lean backward - but keep your palms ALL the way down on the surface. If they are popping up as you lean then you need to back off until they can stay flat. Hold.
After going through all 5 motions listed above - I like to give a little rotation to each wrist again. By now they should feel MUCH looser than when you started! And hopefully helped alleviate any pain you may have been having.
Share your experiences incorporating these into your day! Have they helped you get another few rows in? Or maybe kept you from reaching for medication? I'd love to hear your stories!