Your hands perform various tasks every day, such as household chores, driving, typing,… These repetitive movements can create weaknesses and stiffness in the wrists and fingers. Practicing simple exercises can help prevent injuries to the hands, enhance wrist strength, keep the hands and fingers more flexible, and reduce symptoms of pain and tingling in the fingers.
1. Wrist Pain from Computer Use
One of the most common conditions seen in office environments is repetitive strain injury (RSI).
The consequences of all these repetitive activities can affect various parts of the body. For example, the wrists may cause problems in the fingers, elbows, or even radiate to the back. These conditions occur because repetitive movements cause inflammation and damage to soft tissues. These soft tissues include muscles, nerves, and tendons.
According to an article in the Independent, one can spend up to 1,700 hours a year using a computer. On average, this includes about 5,000 clicks a day. This directly impacts the wrists and fingers.
Some typical signs you may experience when suffering from wrist pain due to repetitive strain injury (RSI) include:
- Achy pain in the wrist.
- Numbness or weakness in the wrist and fingers, especially when using a mouse.
- Feeling that your hands are cooler or colder than usual.
- Increased difficulty using the wrist for daily activities such as picking or lifting objects.
Frequent typing can lead to soft tissue damage such as muscles, nerves, and tendons, resulting in wrist and finger pain. (Image: Internet).
2. Wrist Exercises to Alleviate Pain and Strain
Here are 6 simple wrist and hand stretching exercises that anyone can do at home:
2.1. Prayer Position
- Place your palms together in a prayer position. Let your elbows touch each other. Your hands should be in front of your face. Your arms should touch each other from fingertips to elbows.
- With both palms pressed together, slowly spread your elbows apart. Perform this motion while lowering your hands to waist level.
- Stop when your hands are in front of your belly button or when you feel a stretch. Hold the stretch for 10 to 30 seconds, then repeat.
- Extend one arm in front of you at shoulder height. Keep your palm facing down towards the floor. Allow your wrist to relax so that your fingers point down. With your other hand, gently grasp your fingers and pull them toward your body. Hold this position for 10 to 30 seconds.
Wrist exercise in the prayer position. (Image: Internet).
2.2. Wrist Rotations
- Extend your arms in front of you.
- Slowly point your fingers down until you feel a stretch. Use your other hand to gently pull the raised hand towards your body. Hold this position for 3–5 seconds.
- Point your fingers up towards the ceiling until you feel a stretch. Use your other hand to gently pull the raised hand towards your body. Hold this position for 3–5 seconds.
- Repeat this motion 3 times.
2.3. Fist Clenching Exercise
- While sitting, place both open hands on your thighs with palms facing up.
- Slowly close your hands into fists. Do not squeeze too tightly.
- When your forearms touch your thighs, lift your fists away from your thighs and turn them towards your body, bending your wrists. Hold for 10 seconds.
- Lower your fists and slowly open your fingers. Repeat this 10 times.
The fist clenching exercise helps alleviate wrist and finger strain. (Image: Internet).
2.4. Figure 8 Yoga Exercise
- Interlace your fingers in front of your body.
- Keep your elbows pressed to your sides and move your interlaced hands in a figure 8 motion.
- Allow your wrists to rotate fully so that each hand interlaces with the other. Perform this exercise for 10 to 15 seconds. Rest, then repeat.
- Continue to raise both hands above your head and interlace your fingers palm-to-palm, in a seated position.
- With your fingers interlaced, flip your palms up until they face the ceiling. You can keep your arms slightly bent or fully extended.
- Hold the stretch in your arms. Lower your arms and then repeat several times.
2.5. Wrist Hook Stretch
- Hook one elbow under the other and pull both arms towards the center of your body. You will feel a stretch in your shoulders.
- Wrap one arm around the other so that the palms touch each other.
- Hold this position for 25 seconds.
- Switch arms and repeat on the other side.
Wrist hook stretch. (Image: Internet).
2.6. Tennis Ball Squeeze Exercise
- Squeeze a tennis ball into a fist, applying enough force to stretch the wrist and fingers.
- Hold this position for 10 seconds.
- Release the ball and relax your hand.
- Repeat this exercise 10 times.
3. How to Prevent Wrist Pain When Working with a Computer
You can prevent wrist and finger pain when working with a computer by following these measures:
Take Regular Breaks
If you spend all day typing, it can lead to wrist and finger pain and numbness. To prevent this, you should schedule breaks throughout the day to give your wrists a chance to recover by taking a 5-minute break after every 20 or 30 minutes of continuous keyboard or mouse use. This does not mean you have to stop working entirely. You can use these short breaks to review tasks on your computer screen or engage in other forms of reading. Just make sure to rest your wrists.
Keep Hands in the Proper Position
The way you type can significantly impact the health of your wrists and hands. Place your laptop on a flat surface and keep your wrists straight while typing (this is considered a neutral position). Avoid bending your wrists, as this can lead to pain and discomfort. Additionally, make sure you use your fingers, not your wrists, to reach keys that are farther away.
It is also important to maintain good posture when using the computer. Keep your back straight, shoulders back, and forearms straight. This helps reduce pressure on your wrists and hands.
Avoid Using the Touchpad on a Laptop
Using a laptop’s touchpad can strain your wrists and cause discomfort. You might consider using an external mouse as it is easier on your wrists compared to the touchpad on a laptop. A handy mouse can be beneficial as it can reduce stress on your wrists and promote a more natural position for your hands and wrists.
Above are 6 wrist exercises for those who frequently work with computers. If you apply these measures and your wrist and hand pain worsens, you should visit a hospital for examination and treatment as directed by a physician, which may include medications and therapeutic exercises.
