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Your hands are incredible. They can be used to communicate love, carry a newborn child, write an epic novel, craft a delicious meal, climb a mountain and so, so much more. Our hands work hard every day and don’t often receive the care and attention they deserve. Neglected hands can develop arthritis, carpal tunnel, and tendonitis that make it hard to perform even the smallest task. Take the time to pamper your hands now so that you reduce your risk of injury in the future.

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While it is a great treat to visit a massage spa and splurge for professional care every few months, you should still look after your critical appendages in between appointments. This simple massage is easy to do on your own hands and can be adjusted to focus on specific areas.

Step 1: Starting on your left hand, pinch the tips of each finger with your right hand and hold each finger for about 5 seconds. You will want to grip firmly but don’t cause pain.
Step 2: Repeat this process on your right hand.
Step 3: Next, squeeze the side of each fingertip on your left hand for 3 seconds.
Step 4: Repeat on your right hand.
Step 5: After you have returned to all fingertips, work your way from the base to the tip of each finger on your right hand, squeezing the sides and top as you go.
Step 6: Repeat on your right hand.
Step 7: Grip each finger on your left hand at the base. Using firm pressure, slide your hand up your finger until you reach the tip.

Step 8: Do the same on your right hand with all of your fingers.
Step 9: Grip the webbed area between your thumb and forefinger with your opposite thumb and forefinger. Using a moderate amount of pressure, allow the skin to slip through your fingers completely. Repeat on the webbed area between each knuckle on both hands.
Step 10: Place the palm of your right hand in your left hand so that you can reach the back of your right hand with your thumb. Work your thumb in gentle, circular motions along the back of your hand, making sure to focus on the knuckles and any sore areas.
Step 11: Repeat with your opposite hand.
Step 12: Turn your hand over so that the back of your right hand is resting against the palm of your left and use your thumb to massage your palm. Don’t be afraid to dig in and really compress your palm and fingers. Focus on any tight or sore areas.
Step 13: Switch hands and do the same.
Step 14: Don’t forget about your wrists! Work each wrist through a circular range of motion and lightly massage the bone.
Step 15: At the end of each massage, take a few seconds to press your thumb into the center of your palm on the opposite hand. Repeat with both hands and take a deep breath. Use this time to center yourself and plant your feet firmly on the ground.

If you don’t have time for a full massage, be sure to stretch out your hands, fingers, and wrists throughout the day. This is especially important if you have a job where you use a computer a lot or perform other repetitive motions.

Tips for the perfect hand massage

Use lotion: Try using your favorite hand lotion to moisturize your hands while you work and prevent any chafing against dry skin.

Trade massages: Hand massages are incredibly easy to do, and once you master the technique, you can give yourself a massage in just five minutes. However, it is still nice to receive a massage every once in a while, so try trading hand massages with your significant other or friend while you watch a TV show or a movie.

Keep an eye out for pain: This massage shouldn’t produce any pain. If you do experience shooting pain or a sharp, stabbing sensation, you may be pressing too hard. Otherwise, consult your physician if you notice a persistent issue with no explanation.

Try this on your feet: Though it is a little more difficult to massage your own feet, it can be done. Sit crossed-legged and simply perform the same motions on your toes and the soles of your feet.