(Author disclaimer: If you need medical advice, you should see a trained medical professional. I’m not a trained medical professional—just a writer who has found minor stretching to be of some personal use.)

No matter what we do, it does seem we use our hands an awful lot to do it. Is it any wonder that the list of modern medical complaints includes such gems as carpal tunnel syndrome, radial tunnel syndrome, and RSI. We might religiously stretch our bodies before going out for a run, or to wind down after a hard day, but very rarely do we extend that same amount of preventative care to our underappreciated, overworked manos. But in just fifteen minutes a day—or even during those two-minute delays, waiting for the light to turn green, or your coffee order to be ready—you can stretch and strengthen your hands anywhere you are, with no special equipment.

Clenched Fist
Tightly clench your hand into a fist, hold for five seconds, then actively open hand again and spread fingers wide. Repeat five to ten times on each side.

Finger Folds
Hold both hands up in front of you, palms facing, then bend fingers from the first and second joints into “claws” and hold for five seconds. Actively open hands and spread fingers, then curl fingers into the palm, all joints and knuckles bent, hold for five seconds. Open hands, spread fingers, then bend from the knuckles only, fingers straight, hold for five seconds. Open hands and spread fingers one last time.

Bend Back
Pull the fingers of one hand back until forming a right angle with the forearm and hold for twenty to thirty seconds. You can place forearm onto a flat surface, such as a table or desk, for extra leverage. Repeat on other side

Push Forward
Now form a right angle with your palm and the underside of your forearm by pushing the back of your hand down with your other hand for twenty to thirty seconds. Repeat on other side.

Wrist Twists
With your arms at your side, rotate your hands at the wrists in circles about ten times each. Repeat in reverse.

Pull My Finger!
Pull each finger straight out, one at a time, and hold for five to ten seconds. Remember not to crack or pop your joints in the process.