Word crawl/Healthy Hands Crawl

The aim of this crawl is to get typists to 2.000 words and hand writers to about half that, so it's definitely a thing you can do daily (and I recommend you make note of the exercises if not the prompts for exactly that, 'cause carpal tunnel is bad and we love our hands and wrists).
Let's start with something a little bit silly – you remember the nursery rhyme, the Itsy Bitsy Spider, and those fingers that you used to do with it? Turns out Mother Goose might have been on to something! Put your hands together in the prayer pose, then spread your fingers out and, keeping your fingers and thumbs touching, lift your palms away from each other as far as you can, then press your palms together again. It should look a bit like a spider doing push ups on a mirror. Once you've mastered the stretch, groan your way down memory lane while you do 2 minutes of stretches then shake out your hands as though you've just washed them and are trying to air them dry. 
Once finished, sprint to a song of your choice while you try to get Itsy Bitsy Spider out of your head. 
Have you told a buddy you're doing this? If not, go ahead now - do a 10 minute word war with a friend (or with your best time, or the average time if you'd prefer - aim for 400 words for typists and 150 for handwriters) and then tell them what the crazy lady on the NaNo Forums just made you do. 
While you wait for them to ask if you're kidding, put your hands back into the prayer position in front of your face, then lower them, keeping the position and not letting your palms part, until you can feel the stretch in your forearms, wrists and hands. don't overdo it! Hold this position until your friend messages you back (or 10 to 30 seconds if they're a slow poke). 
Well, I guess we'd better stop playing around and get down to business - sprint to 100 words, regardless of your medium, shaking out your hands (again, as though air drying them) when you're done. 
Extend one hand in front of you, palm down, and then clasp your fingers and geeeeeently pull your fingers towards your body, stretching the top/back of your wrists, and hold it for 20 to 30 seconds. Then rotate your hand so it's palm up and pull down and back on the fingers so it stretches the inside of your wrist and forearm, and hold that for about 30 seconds too. Repeat it on the other hand, then go and get a drink. Hydration is important too! If you're like me and live on nothing but Red Bull during NaNoWriMo, chug some water before you get your next can. 
Butt back in seat, let's crack on. Is your friend still around? Let's do a longer word war. Sprint 50 words to get ready, then on your marks, get set - GO for another 10 minutes (or try and beat what you got last time). 
Did you win? If so, congrats! Shake out your hands and then sprint to the nearest 100 to prove your epicness. 
If not - that's okay! Clench your fists in frustration, then stretch your hands open wide to let it go. Repeat 10 times then shake it out - you'll get 'em next time! 
We're about half way there now (or maybe you're past half way - if so, well done you! :D you're doing great) so let's add some strength training in with those stretches. Did you know that stronger wrists can help prevent all kinds of other injuries? If you life weights, do body weight exercises, do parkour or even just do yoga, your wrists will love you for making them a bit stronger. And don't even get me started on contact sports! Even chores can be deadly to weakling wrists, and really, why take that chance? 
Let's do some desk presses before our next bit of writing. Sit at your desk (or dining table) and place your hands underneath it with your palms facing down. Press up towards the ceiling with the backs of your hands, pushing up on the desk or table, for about 15 seconds - then release and repeat 10 times. 
Now, do the same number of words that you just did seconds of desk presses (i.e. 15 seconds x 10 reps = 150 words). Don't forget to stretch it out! Do some more spider mirror push ups (you can decide how many - you've got this!) and then shake off your fingers and hands again. 
Ahhhh you're invincible! Feel that strength in your epic hands! Sprint to 500 words if you're a typist or 200 words if you're hand writing, to prove you've got the power! 
Still feeling pumped? That's great! We've still got a strength builder for you. Get up and grab a tennis ball, base ball, stress ball - heck, even an apple will do. Stretch your legs for 5 minutes (Eye of the Tiger playing in the background is totally optional) while you stretch your legs and squeeze and release the ball or apple you just picked up. Don't squeeze so hard that it hurts - only hard enough to feel those muscles working. 
Phew! That was great. But now, maybe it's time to bring it down a notch. Let's finish off our last bit with some relaxing hand yoga. Put on some soothing instrumental music - maybe something zen to create calm, but anything you like is fine. I suggest a playlist or a longer mix, though, so you can leave it running through these final exercises. 
Start by simply stretching up above your head, as though reaching for the sky. This is great for your back and shoulders, too - feel free to show them some love if they need it. Then, write 50 words at your own nice, chilled out pace. You're almost there. 
Now, interlock your fingers in front of your body and, keeping your elbows at your sides, move your hands in a figure 8 in front of you, allowing your wrists to move freely throughout. Do this for about 15 seconds, rest, then repeat.
Check out your word count - you should be pretty close to your original 2,000 word or 1,000 word goal (depending on whether you're typing or writing). If you're not, that's okay - everything is well with the world, or at the very least a little bit better. Stretch your hands up and over your head with your fingers interlocked, giving a nice little stretch, and then write at your own pace until your hit your goal. If you want to change your goal to "the nearest 100" then that's totally fine too. 
And you're done! Your hands love you, you're closer to your word count (and may have already passed it! If so, chill out with your favourite TV show and give yourself a nice hand soak or a round of moisturizing - you earned it!) and you have a nice chilled crawl to keep you going throughout November.