5 分钟瑜伽：给整天打字、刷手机的手腕手指松松绑
5-Minute Yoga to Stretch Your Wrists, Hands, and Fingers
洛杉矶教练 Ramoni Overton 设计的一套 5 分钟手腕手指拉伸：坐姿完成，先转腕正反各数圈、握拳张指交替、抖动手指；再单臂前伸掌心向外、另一手轻压手指拉伸手腕；双臂前伸指尖上下交替；坐姿或跪姿掌心贴地、指尖朝向自己，屈肘可减强度；再翻手背贴地停留；最后逐指轻压拉伸、转腕收尾。原文反复提醒以舒适为度、不强行用力，适合久坐打字、刷手机后手腕发紧时做——这是日常拉伸练习，非医疗建议，有手腕伤病者应先咨询专业人士。
Taking care of your body means paying attention to the smaller details, too.
(Photo: Ramoni Overton)
Published October 28, 2026 11:00AM
Practicing yoga for hand, wrist, and finger care can help relieve the discomfort from near-constant typing, scrolling, and other tedious movements. That’s why instructor Ramoni Overton designed this quick yoga sequence. Based in Los Angeles, Overton is the creator of the YouTube channel Yoga With Ramoni. You can also explore other ways to stretch and strengthen your wrists.
When you think about stretching, your mind might go straight to the “big stuff”—opening your hips, releasing your hamstrings, or easing lower back discomfort. But you might find that you tend to overlook the smaller parts of your body that you rely on just as much or even more throughout the day, including your hands, wrists, and fingers.
From typing on your keyboard and scrolling on your phone to gripping the steering wheel and carrying groceries, your hands, wrists, and fingers absorb an incredible amount of stress. You might also be placing them under pressure in Down Dog during yoga class or while practicing Plank at the gym without giving it a second thought. That is, until that neglected tension builds up and shows up as dull aches, stiffness, or long-term joint fatigue.
The following quick yoga practice is specifically designed to give your hands, wrists, and fingers the stretching and care that they deserve.
5-Minute Yoga for Your Hands, Wrists, and Fingers
When you make doing these stretches a regular habit, you’ll feel tightness dissipate over time and feel ready to tackle whatever your day brings.
Sit in a comfortable position on the mat. You can stay there for the entire practice.
1. Hand Circles
Roll your wrists in one direction in a circular motion. Repeat for several rounds. Then reverse the direction and repeat for several more rounds.
2. Hand and Finger Stretch
Ball your hands into tight fists, then open your hands and straighten your fingers as much as you can. Alternate between balling your hands into fists and extending your fingers for several rounds.
End with your hands open with your fingers extended. Wiggle your fingers in all directions for a few seconds.
3. Single Wrist Stretch
Reach one arm straight in front of your chest with your palm facing away from you and your fingertips pointed toward the mat. Use the opposite hand to gently apply pressure to your fingers, lightly drawing them toward you so you feel a comfortable stretch in your hand and wrist, without forcing it. Hold for a few seconds, then release. Repeat on the opposite side.
4. Double Wrist Stretch
Reach both arms in front of you and point your fingertips toward the ceiling. Pause here. Then, keeping your arms where they are, bend your wrists in the other direction to point your fingertips down toward the mat. Imagine you’re reaching the backs of your hands away from you. Pause here. Then return to the starting position with your fingertips pointing toward the ceiling. Move between these two positions for a few rounds.
5. Hands to Mat
From seated or kneeling, lower your palms to the mat in front of you with your fingertips facing you. Straighten your elbows for a more intense stretch or bend them as much as is comfortable for less intensity. Your entire hand might not touch the mat and that’s okay. Stay here for several seconds.
Lift your hands off the mat, then flip your hands so the backs of your hands are touching the mat and your fingertips are pointing toward you. Stay here for several seconds.
6. Single Finger Stretch
Reach one arm straight in front of your chest with your palm facing away from you and your fingertips pointed toward the mat. Use the opposite hand to gently apply pressure to one finger at a time, gently drawing that finger toward you as much as is comfortable. Switch sides until you’ve stretched all of your fingers.
Take a few moments at the end of the practice to roll your wrists and wiggle your fingers, noticing whether you don’t feel a little less tension in these areas.
来源：颜如玉编辑台 · yogajournal.com