Before starting these exercises, find a piece of paper and write your name on it. Take a drink of water. Then begin.

1. Wrist rolls: Make fists with both hands, then gently roll in circles inwards towards the chest 10x; Reverse and gently roll in circles outwards 10x. This is 1 set.

2. “Prayer” Press and Stretch: Press hands together in the “prayer” position, with elbows lifted out, and creating a slight tension between the hands. Holding that position, bring fingers towards chest, then swing outward for 1 rep. 10x = 1 set.

3. Reverse “Prayer” Press and Stretch:  Bring back of fingers together, interlacing the fingers, with elbows lifted out, and creating a slight tension between the hands. Holding that position, bring fingers towards chest, then swing outward for 1 rep. 10x = 1 set.

4. Finger stretches: 

a. Bend elbows; hold palms facing outward about shoulder height, spread fingers as wide as possible, and then draw into a strong fist. This is 1 rep. 10x = 1 set.

b. Bend elbows; hold arms at 90° and hands in front with palms up. Spread fingers as wide as possible, and then draw into a strong fist. This is 1 rep. 10x = 1 set.

c. Bend elbows; hold arms out/up in “W” position. Spread fingers as wide as possible, and then draw into a strong fist. This is 1 rep. 10x = 1 set.

5. Fist “POW”: Pull both fists back until nearly under armpits, then thrust hands forward, fingers spread wide, while shouting “POW!” Each fist/Pow equals 1 rep; 10 reps = 1 set

6. Hand flapping:

a. Holding arms up at shoulder height, with hands limp, shake or “flap” hands forward with quick movement for 1 rep. 10x = 1 set. 

b. Holding arms at about waist height, with hands limp, throw or “flap” hands forward with quick movement for 1 rep. 10x = 1 set.

7. Bye Bye: Hold both hands facing forward, about shoulder height, and quickly drop hand down and up as if waving “bye-bye” like a toddler. Each down and up movement equals 1 rep. 10 reps = 1 set. 

8. Finger “flicks:” 

a. Hold hands up at shoulder height, palms facing outward, and make a soft fist with thumbs covering fingernails. “Flick” fingers outward, as if flicking water off your fingers, and then return to beginning position with thumb covering nails. This is 1 rep. 10x = 1 set.

b. Holding hands up, palms facing outward, curl fingers into a soft fist with thumbs covering nails. Beginning with pointer or index fingers, flick outward as if “flicking peas,” and then move to second or middle finger, ring finger, and pinkie. This is 1 rep. 10x = 1 set. 

9. Tip to Tip Presses: Much like finger flicks, this works the tendons in the fingers

a.  Hold hands up at shoulder height, palms facing outward, with fingers spread. Beginning with index fingers, touch fingertip to thumb tip and return to open position; then move to middle finger, ring finger, and pinkie. This is 1 rep. 4x = 1 set. 

b. 3-part Fingertip Presses: A) Mirror: Hold hands up at shoulder height, palms facing outward, with fingers spread. Beginning with index fingers, quickly touch fingertip to thumb tip and return to open position; then move to middle finger, ring finger, and pinkie; then move in reverse (pinkie, ring finger, middle finger, and index finger). B) Shadow: Right hand starts with pinkie, then middle, ring and index, reversing back (index, middle, ring, and pinkie). Left hand starts with index, then middle, ring and pinkie, reversing back (pinkie, ring, middle and index). C) Same as mirror only with flat fingers, stretching tendons out.

10. Thumb circles: Bend elbows, holding arms at waist height, and hands in a fist with thumbs up. Isolating the thumbs, move them in a circular motion inward 10x; then reverse motion outward 10x. This is 1 set.

11. Hand claps: Reaching arms slightly behind, bring up above head and clap hands together, then bring arms back to beginning position. Each clap is 1 rep. 10x = 1 set. 

12. Thigh slaps: Reaching arms up, slap hands down onto thighs (pillow optional), then bring arms back up to beginning position. This is 1 rep. 10x reps = 1 set.

13. Spider pushups: Press fingertips together as if a spider on sideways mirror, with elbows lifted. Press whole fingers together until base of fingers touch (but not palms), then press allowing hands to move apart until only fingertips are touching.

14. Hand/arm stretches: Hold right hand out with palm up (like “stop” gesture); cup left hand over right fingers and gently pull backwards, stretching fingers, hand and wrist. Release and change. Hold left hand out with palm up; cup right hand over left fingers and gently pull backwards, stretching fingers, hand and wrist. Repeat 2 – 3 times.

Take a drink of water. Find the pen and paper used before exercising and write your name. Do you see any improvement? Do these daily and see if they help reduce tremors and increase hand/finger/grip strength!