Clock Stretch for Computer Users, Gardeners, Golfers and Hand Held Device Junkies

Stretch out the Wrist, the Forearm and even into the Shoulder for a HIP practice that is good for golfers, gardeners, keyboard typists, and hand held device users…..



  • Good for counteracting the position that hands are generally in when using computer or typing on hand held devices
  • Stretches hands and wrists in all directions to balance movements in the wrist/hand area
  • Reduce fatigue of muscles that when out of balance are overused
  • Reduce weakness of muscles that when out of balance are underused
  • Stretch out the carpal bones area and the major nerve that runs through the carpal bones
  • Stretches fingers, hands, forearms


  • Consult physician or health care provider if you are already suffering from carpal tunnel syndrome. If this exercise causes aggravation to wrists or forearms then discontinue
Key Points
  • Arm lifts to shoulder height
  • Breathe through nose as much as possible Inhale strength and energy, exhale releasing tension and rooting down
  • Ears over shoulders, shoulders over hips
  • Keep shoulders in line with each other
  • Draw hand towards body while extending wrist away from body
  • Keep face soft and gaze relaxed
  • Breathe deeply and use the breath to work with the movement
  • Start in sitting or standing position. The body is relaxed and in neutral position. Shoulders are over hips
  • Raise right arm up to shoulder height, straight out in front of you. Make sure that shoulders are squared up and that right shoulder does not extend forward of left shoulder
  • Point fingers down at 6’oclock – create a resistance as you press your right wrist forward and pull your right fingers back towards underarm of right side while keeping fingers pointing straight.  Pressure should be applied to the back of fingers instead of back or front of palm.
  • Breathing very deeply and working with the breath create resistance at the following ‘times’ – start at 6 o’clock and hold for 1 or 2 breaths, move to 12 o’clock, 6 o’clock, 3 o’clock, 6 o’clock, 9 o’clock, 6 o’clock and finish at 12 o’clock.
  • Shake out the arms and repeat on opposite side.
  • If time is an issue then just do as many rotations as possible in terms of times (6 to 12 to 6 to 12…etc)
Consider This
Carpal tunnel syndrome occurs when the median nerve, which runs from the forearm into the hand, becomes pressed or squeezed at the wrist. The median nerve controls sensations to the palm side of the thumb and fingers (although not the little finger), as well as impulses to some small muscles in the hand that allow the fingers and thumb to move. The carpal tunnel – a narrow, rigid passageway of ligament and bones at the base of the hand ¾ houses the median nerve and tendons. Sometimes, thickening from irritated tendons or other swelling narrows the tunnel and causes the median nerve to be compressed. The result may be pain, weakness, or numbness in the hand and wrist, radiating up the arm. Although painful sensations may indicate other conditions, carpal tunnel syndrome is the most common and widely known of the entrapment neuropathies in which the body’s peripheral nerves are compressed or traumatized




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