Pronation-Supination Arm Stretch
As you can see, we are trying to get real fancy with our vocabulary here at hip.fit. Supination? Pronation? What we are doing is contracting our forearm flexor and extensor muscles with this exercise. It might seem simple, but these muscles being worked will help prevent hand and wrist cramps while writing and typing and will increase grip strength so you can impress your boss/father-in-law/neighbor with your stronger hand shake now!
Grab a pen, and make a fist around one end of it. Keep your elbow stationary, and start with your palm facing the ceiling. Slowly rotate your wrist so that the pen rotates 180 degrees and your palm is facing down now. Continue to rotate your wrist back and forth for 30 seconds. Relax and repeat for your other hand.