Let's start by warming up the hands
both hands this way
and bring it out
and inward
1
2
3
4
5
shaking hands
1
[this will start to improve your circulation]
4
5
6
7
8
9
10
5 more
1
2
3
4
5
well done
now
put the palms together
and massage it
1
2
3
4
5
6
7
8
9
10
1
2
3
4
5
the next
right on left palm
left hand on top
1
2
[focus on your left hand]
5
6
7
8
9
10
1
2
3
4
5
repeat this
the left hand
1
2
3
4
5
6
7
8
9
10
1
2
3
4
5
well done
and give the hands a shake
1
2
3
4
5
6
7
8
9
10
1
2
3
4
5
now
[you must do it nice and slow]
[and make sure your fingers are straight]
[start from the left]
[and then to the right]
5
6
7
[if you are doing it correctly]
[you can feel the stretching in your wrists]
2
3
4
5
and relax again
now place
[this will help to stretch the fingers and wrists further]
[stretch all the way to the left]
[and all the way to the right]
7
8
9
[you can feel the fingers and wrists]
[stretching at the same time]
4
5
next thing you wanna do is place your fingers
[when you are pressing in and out]
[make sure you focus only on your fingers]
[and make sure your palms do not touch each other]
5
6
7
[push your fingertips together]
[all the way]
[if you are doing it correctly
[you will feel the stretch]
[in your tendency]
[in your fingers]
hold for 5 seconds
1
2
3
4
5
1
2
3
4
5
now
place
the fingers in between
and reverse it like that
ready?
1
and give it a nice stretch
2
give your fingers nice stretch
[you need to keep the arms straight]
[then you can feel your fingers stretching]
4
[if you are doing it properly]
[you can feel the arms]
[and fingers are stretching]
7
8
9
10
5 more
1
2
3
4
and 5
and hold it for 5 seconds
1
2
3
4
5
well done
now place
the fingers from here
[squeeze the fingers together]
[and release with the right fingers]
[focus on the side of the fingers]
4
5
6
7
8
9
10
and the other side
1
[now release with the left fingers]
4
5
6
7
8
9
10
[squeeze your fists tightly]
[and then release your fingers]
6
7
[when you extend your fingers]
[you can feel the blood going into your fingers]
and give the palms a rub
and rub your palms
and your hands
and hold fists this way
[squeeze your fingers and palms together tightly]
take of both hands
3
[and release at the same time]
[focus on the side of the fingers]
10
so 1 again
2
take of both hands
3
4
5
6
7
8
9
10
and rub the palm
and relax yourself
1
2
3
4
5
6
do this for 2 weeks
and you should start to feel better