Perform each movement dynamically (not static holds) for 10-30 reps.
Finger pulses: Place fingers on ground, pulse forward/back to adjust weight on fingers.
Finger lifts: Hands flat, splay fingers, lift fingers while keeping knuckles grounded.
Side-to-side rolls: Hand up, roll across each finger joint side to side.
Elbow rotation: Hands flat, fingers splayed, rotate elbow pits forward and back slowly.
Side rocks: Fingers pointing outward, rock side to side keeping heel of hand grounded.
Fingers back stretch: Fingers pointing toward knees, sit back with arms locked, exhale.
Palms up stretch: Flip hands over (palms up), sit back, then rotate elbow pits forward.
Forward lean: Fingers forward, lean forward with arms locked, hands flat.
Go to the point of stretch without pain. See a doctor if you have wrist issues.