Wrist mobility exercises for those who spend hours on computer

Working on laptop or computer all day long can take a toll on your health. No, we aren’t talking about how it may harm your eyes, but how your hands, wrists, and fingers start to ache, your thumbs jam or become numb, and many even experience swelling in their fingers and arms. 

In addition to the bad posture we often adopt by working on our laptops for long periods, there can be several health issues that can arise. Simple hand exercises can prevent or even treat mild hand and wrist injuries for those who spend a lot of time on computer.

Performing these simple exercises daily will keep your muscles relaxed-

Shake it out

If you have been sitting for a while, shaking your wrists and hands time and again is a great way to increase blood flow and relieve stiff joints.

• Place your hands out in front of you with your palms facing the floor.
• Slowly shake your hands.
• Let your wrists go limp.
• Continue for 10-15 seconds.
• Repeat until you feel comfortable.

Fist to hand 

Stretching out the whole hand with the fist to hand stretch is an excellent way to relieve joint and muscle stiffness.

• Put your hands in front of you and face downwards.
• Make a fist with both hands.
• Open the fist halfway so your fingers are bent at the knuckle.
• Hold for two seconds, and then open your hands completely so all five fingers are straight and spread apart.
• Then hold for two seconds and repeat it at least 3 times.

Thumb touches

When a thumb touch is made, it helps to increase coordination in the thumb and forefinger, as well as to increase blood flow in the area.

• Put your hands upward facing the ceiling.
• Then slowly try your right-hand fingers to the thumb.
• Follow the same process with the left hand
• Repeat this method at least 3 to 4 times with both hands.

Basic Wrist stretch

An excellent way to reduce wrist stiffness is to perform the basic wrist stretch, especially after many hours of typing and writing.

• With your right hand held out in front of you, reach out with all four fingers and grab them with your opposite hand
• Pull the fingers down slowly towards the floor
• Hold the stretch for ten seconds before releasing the hand back to the starting position.
• Hold it for a few seconds and repeat it 4 to 5 times.

Thumb Flexion and Extension

Stretching the thumb and extending the thumb are great ways to target the thumb specifically, which can become stiff during long workdays.

• Stretch your thumbs across the palms of your hands until you feel a stretch.
• Hold this stretch for 10 seconds
• Then, release it to the starting position
• Follow this process at least 10 times.

Grip Strengthening

The exercises that increase the strength of your grip are excellent for increasing the strength of your hands, forearms, and wrists. Working on your grip also helps strengthen your wrist, which helps protect it from repetitive strain injuries.

• Hold a stress ball or hand gripper in your right hand.
• Squeeze it with all four fingers.