November’s Activity of Daily Living Small Hand Movements

Activities of Daily Living or ADL’s Activities of Daily Living are tasks people complete in their daily routine to function independently, e.g. dressing, bathing, cooking, and cleaning. This presentation will address the ADL of: Small Hand Movements: Holding a writing or eating utensil, gripping a cane or walker, etc. Please consult with Wellness Center staff for personal instruction on how to complete the given exercise examples.

Wrist Challenges Flexibility often decreases in the wrists with age, making it difficult and painful to bend and rotate the wrists. Strength in the wrists is very important to decrease undo stress on the joint. The wrist joint frequently collapses when lifting or carrying a heavy object. ADL: Carrying a bag of groceries, turning the steering wheel in the car, knitting, woodworking, etc.

Wrist Exercises Directions Wrist Rotations Slowly and gently, rotate the wrists through a comfortable range of motion. Rotate the wrist 10-15 times in a clockwise direction and then reverse, rotating the wrists 10-15 times in a counterclockwise direction. Wrist Rotations

Hand Challenges Flexibility can help keep the hands mobile and moving within a pain-free range of motion. Strength can help make holding and manipulating items easier and more controlled. ADL Stirring food on the stove Precision control using a pen or pencil

Hand Exercise Directions Hand Sunrays Begin with the fingers extended and closed together. Stretch the fingers apart creating distance between each finger. Perform 10-15 repetitions. Hand Sunrays

Finger Challenges Decreases in flexibility and strength often result in decreased ability to make fine motor movements with the fingers. Arthritis pain can lead to stiffness and decreases in strength that affect one’s ability to grip, hold, and control objects. ADL Opening jars or bottles Properly gripping a cane or walker

Hand Exercise Directions Fist Clinching Begin with the hands stretched open with the fingers extended. Clinch the hands into a fist with a gentle squeeze. Hold for 2-3 seconds before relaxing to the starting position. Perform 10 – 15 repetitions. Fist Clinching

Finger Exercise Directions Towel Cinching Drag a hand towel towards your palm by cinching it with each finger. Stretch and contract each finger one at a time. Towel Cinching