5 Minute Stretches for Jewelers

Help Prevent Tendinitis and Arthritis Long Term.

Tutorial from: Stephanie Andrews

KindDesignsOnline.etsy.com

Pictures by: Monica Cruz

https://www.facebook.com/maidenandthemachinephotography/

Follow these instructions anytime you feel tension in your hands from any repetitive
motions and after long weaving projects. Enjoy : )
 Finger Stretch

Lets stretch our fingers

Bring you arm straight out in front of you.

Take your opposite hand and press fingers,
on the hand that's out, towards you.

Finger Stretch

Include your thumb in this stretch. Lightly

press your fingers backwards. Stop when
you feel a good stretch. Hold ten seconds.
Repeat on opposite hand.

Upside-down Finger Stretch

Turn your hand upside down with wrist

facing up. Press fingers back towards
yourself. Hold ten seconds on both sides.
 Upside-down Finger Stretch

Include your thumb in this stretch.

 Rotate Wrists

Rotate your wrists around.

Hold both arms up at you side. With

elbows bent, hands will be at chin height.

Rotate Wrists

Rotate your hands in a helicopter blade

motion one way.

Rotate Wrists

After 15 seconds, switch and rotate the

other way.
 Rotate Wrists

Shake arms out when complete.

 Pray and Twist

Stand and put your hands in a prayer

position at chest level. Keep hips facing
forward as you twist to the left for 10-15
seconds then twist to the right.

Upside-down Prayer Stretch

Now position your hands, palms together,

against your chest so fingers face
downwards. Press palms towards one
another for 10-15 seconds.

Neck Stretch

Take one hand and place it on your head.

Let the weight, and only the weight, of
your hand guide the ear to your shoulder.
For a deeper stretch straighten the opposite
arm down at your side, lift up and face
your palm towards the ground. Hold 15
seconds. Repeat on opposite side.
 Shoulder Stretch

Grasp hands behind the back and hold.

For a deeper stretch. Lift hands back and

away from the back. Keep arms straight.
Hold for 10 seconds.

Shoulder Stretch

A back view for more clarity.

Finger Taps

Open your palm out in front of you.

Keeping fingers straight, touch each finger
to your thumb.
 Finger Taps

Each touch will take one second to

complete.

Bear Claw

Make sure each fingers bends at all of the

joints. Curl your fingers from open palm
into a claw. For one second.

Bear Claw

Take one second to stretch fingers back to

open palm (Stop sign position)

Repeat 3-4 times with both hands.

 Dexterity Stretch

Tuck your thumb into your palm.

Dexterity Stretch

Wrap your fingers around your thumb to

create a fist. Lightly squeeze thumb with
fingers.

Dexterity Stretch

To increase the stretch, bend the fist

downward, hinging at the wrist. You
should feel a stretch from the base of the
thumb through to the wrist.
Hold for 15-20 seconds.
Repeat with opposite hand.

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tutorial.

Thank you, and enjoy!