Hand & Wrist Care Guide for Florists: Exercises to Prevent Strain

Florists use their hands constantly — trimming stems, arranging bouquets, tying ribbons, and lifting buckets of water. These repetitive tasks can cause hand strain, stiffness, or even long-term issues like tendonitis or carpal tunnel syndrome if left unchecked.

The good news: a few simple exercises, done regularly, can strengthen your hands and keep them flexible.

1. Warm-Up Stretches (Before Starting Work)

Just like athletes, florists benefit from warming up their hands.

• Finger Spread

  • Spread your fingers as wide as possible.

  • Hold for 5 seconds, then relax.

  • Repeat 5–10 times.

• Wrist Circles

  • Extend arms in front, rotate wrists clockwise 10 times, then counterclockwise.

  • Helps improve circulation before handling tools.

2. During Work: Mini Break Exercises

Take 1–2 minutes every couple of hours to reset your hands.

• Thumb Stretch

  • Place your hand palm-up.

  • Gently pull your thumb back with the other hand.

  • Hold 15 seconds per thumb.

• Prayer Stretch

  • Place palms together in front of your chest (like prayer).

  • Lower your hands while keeping palms pressed until you feel a stretch in wrists/forearms.

  • Hold 20 seconds.

• Fist Rolls

  • Make a loose fist.

  • Slowly roll from knuckles to fingertips and back.

  • Repeat 10 times.

3. Strengthening Exercises (End of Day or at Home)

These help build resilience against repetitive strain.

• Stress Ball Squeeze

  • Hold a soft stress ball (or rolled-up sock).

  • Squeeze for 3–5 seconds, release.

  • Repeat 10–15 times per hand.

• Rubber Band Extension

  • Place a rubber band around your fingers.

  • Open your hand against the resistance.

  • Do 10–12 reps.

  • Great for balancing out gripping motions.

• Finger Lifts

  • Place hand flat on a table.

  • Lift one finger at a time slowly, then lower.

  • Repeat 8–10 times per finger.

4. Cool Down & Self-Care

At the end of your shift, take a few minutes for recovery.

• Gentle Massage

  • Use your thumb to massage the base of each finger and palm.

  • Improves circulation and relieves tension.

• Warm Soak

  • Soak hands in warm water for 5–10 minutes.

  • Can add Epsom salt for extra relaxation.

• Stretch Wrap-Up

  • Shake out your hands gently, like flicking off water.

  • Finish with another round of wrist circles.

Tips for Florists to Reduce Hand Strain

• Use sharp, ergonomic tools to reduce cutting effort.

• Switch tasks (cutting, arranging, wrapping) to avoid overuse of one motion.

• Keep wrists neutral (not bent too far up/down) when trimming stems.

• Stay hydrated — muscles and joints work better when you do.

Would you like me to also create a printable one-page version (with illustrations of each exercise) that florists could keep in their workshop for quick reference?