LESSON 1: Easing the Wrists & Shoulders

Whether you spend your days at the computer, or suffer shoulder/wrist pain from golf or racquet sports or the effects of an injury or overuse, the following lesson can help to make the movements of your wrists, arms and shoulders more fluid and comfortable.



TO BEGIN

This Lesson is to be done sitting at a desk or table.

Sit in an upright position with the soles of your feet on the floor, your feet and knees about as far apart as your hips are wide, and your ankles directly under your knees.

Notice the distance between your shoulders and your ears. Is it the same left and right?

Place the palm of your RIGHT hand on the surface or the desk or table. Let your fingers be close together.

Let your elbow drop below the surface of the table/desktop. Notice - this will cause a slight bend in your wrist. It is not necessary to drop the elbow very far, a small amount is fine. Do what is comfortable.

DO

1. Beginning with your index finger, gently press the entire finger into the surface of the table/desktop. Allow the palm of your hand to remain flat as you press.
2. Hold in this position for a slow count of three.
3. Release.
4. Repeat 3 -4 times.
5. Repeat Steps 1 - 4 with each finger, ending with the thumb.
6. Repeats Steps 1 -4, pressing your entire hand into the desk/tabletop.
7. Rest. Notice the difference between your left and right shoulders? Is there a difference? Which feels lower, easier?
8. Repeat the Lesson with your LEFT hand.

NOTICE

As you press, you might notice how each finger creates a sensation in a different part of your back and ribcage.
Are you breathing? Can you do this in such a way that you can breathe easily as you press and release?
How do your shoulders and wrists feel before and after you complete the Lesson?

OPTIONS

Don't have a table or desk at hand? Try placing your hands on your thighs and repeat the Lesson using your thighs instead.