(Based on an ABC radio interview with Anna-Louise Bouvier (founder of Physiocise))
Exam time can take it’s toll on the hand if you are not used to writing for long periods of time. Here are some of our tips and exercises to help you prepare for the exam period.
Tips to help you prepare:
- Practice hand writing for several weeks/months beforehand. This helps to:
- Strengthen hand muscles
- Cement the written information into your brain better than typing
- Ensure good posture and core strength e.g. practising planks, using monkey bars
- Build hand endurance with exercises using squeezy balls, putty or playdoh
- Stretches for fingers and hand: prayer, reverse prayer (see below)
- Try different types of pen: gel pen, fatter pen
- Train with an AA battery taped to pen to make it heavier then reduce the weight for the exam so the pen feels lighter and easier to manage.
Exercises
1. Wrist extension stretch, prayer position
1 Set/ 1 Rep/1 sec hold
- Sit upright with your elbow resting on a table.
- Place your palms together.
- Slowly slide your elbows apart while keeping your hands together and elbows on the table.
- Try to get your forearms down onto the table so you are stretching the front of your wrist.
2. Wrist flexion stretch, reverse prayer position
1 Set/ 1 Rep/1 sec hold
- Sit upright in a chair.
- Place your elbows on a table.
- Place the back of your hands together.
- Move your elbows outwards and place the back of your hands together until you feel a stretch across the back of your wrist.
- Make sure you do not let your hands move apart.
- Hold this position.
3. Plank
1 Set/ 1 Rep/1 sec hold
- Lie on your front with your toes on the floor.
- Place your forearms on the floor and push up, lifting your torso and legs.
- Hold a straight line from your shoulders to your feet for as long as you can, preventing the back from sagging.
- Keep your buttocks squeezed and your hips level.
- You will feel the core muscles working.
At Total Physiotherapy, our Hand Therapist Jane Leathwood can help you devise an exercise plan to help you or your child get through their exam period – hand injury free! Call us today on 02 9907 0321 or book an appointment online.
