Wrist Exercises and Stretches to Do in the Workplace
Work Wellness

Wrist Exercises and Stretches to Do in the Workplace

AutonomousAutonomous | Aug 29, 2022
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Your palms, fingers, or wrists may get seriously strained if you spend a lot of time at the pc nearly daily. All kinds of muscle aches brought on by overuse and pressure can affect how effectively you operate at home and in the workplace. A few of them can even go bad enough to require medical care, like a collar ligament irritation known as "mouse shoulder," which causes intense aches to radiate from the shoulder through into the arm, hand, and even the upper back.

Luckily, you can employ exercising to improve the strength as well as mobility of your wrists, just as you may improve your forearms by weightlifting or increase your suppleness by stretching. In this post, we will share a few groundbreaking wrist exercises and stretches for you to try and improve the flexibility of your hands. However, you must always remember that it's preferable to consult your doctor and potentially a physiotherapist if you experience muscle soreness or a lack of mobility.

The Importance of Stretching Wrists and Hands

The Importance of Stretching Wrists and Hands

Pain in the wrist can be annoying and uncomfortable. It could also make it more challenging to do simple daily tasks like using a laptop or making a meal, which is why easy wrist strengthening exercises can surely enhance muscle strength and lower the risk of stiffness. Employees may also use more ergonomically correct workplace equipment, such as an ergonomic wrist rest.

On the other hand, companies should spend more on items that make working easier, such as a standing keyboard and mouse platform that can provide immense wrist support for typing, especially for people who work for prolonged hours. With that, a computer wrist rest could also highly benefit employees and make their work easier.

Consequently, exercises for the wrist improve flexibility and mobility while also reducing the possibility of injury. Stretching is advised as a preventative strategy or to lessen minor discomfort. Yet, unless prescribed by a medical practitioner, they should not be taken by those with infections or significant joint injury. That is due to the possibility that exercising in certain circumstances might worsen wrist or hand damage.

Moreover, by increasing the amount of blood flowing towards your hands, stretching is an efficient way to strengthen the muscle fibers and deliver them with oxygenated blood that they require to continue working. Progressively lengthening muscles also lowers the risk of damage. Doctors claim wrist stretches could also help reduce arthritis-related tension and pain while enhancing joint flexibility and muscle strength.

You may reduce stiffness and maintain flexion for regular duties with less pain by performing some wrist exercises each day. But there's no need to do painful wrist exercises excessively. But there's no need to extend excessively. Before beginning, a work that needs physical movements of the fingers or hands, such as computing, performing the movements indicated below is necessary.

List of Simple Hand and Wrist Stretches

Let's get started with several of the best carpal tunnel wrist exercises you should do every day if you type or use a mouse frequently.

1. Shake It All Out

Shake It All Out

When you've been in one position for quite a while, shaking your wrists and hands can help to re-establish blood circulation and loosen up tight joints.

  • Starting position: extend your forearms in front of you, with your palms down.
  • Allowing your wrist to go loose will help you gradually shake hands.
  • Do this continually for 10 to 15 seconds.
  • Repeat up to 3 times.

2. Fist to Fan

This exercise is a great way to extend the entire hand. This relieves stiffness in the muscles as well as joints:

  • Start by placing your hands next to you, palms facing downwards.
  • Fist-punctuate with both wrists.
  • Half-open your fist, bending your fingers there at the knuckles. Take a two-second pause.
  • Your hands should be completely extended, with all five fingers erect and far apart. Take another pause for two seconds.
  • Repeat the fist-making motion once more.

3. Thumb grips

Thumb grips

These touches or grips assist the thumb or the forefingers to work more cooperatively and also assist the region's blood circulation in return:

  • Keep your hand out in front of you, palms upward.
  • Raise your thumb to touch each fingertip of your right wrist slowly together.
  • Alternatively, repeat.
  • Get back to where you were at first.
  • With both hands, repeat this stretch five more times.

4. Simple wrist stretches

After extended amounts of time typing or writing on the computer, this wrist exercise is a great method to loosen up tight points in the wrist:

  • The palms of your dominant wrist should be facing up as you extend that in front of you.
  • Move the fingers downwards slowly toward the ground.
  • Start releasing the hand to its initial position after 10 seconds of holding the stretch.
  • Continue for 10 seconds while repeating with your left hand.
  • You may repeat this exercise five times.

5. Flexing and extending the thumb

Flexing and extending the thumb

This is an excellent approach to concentrating the thumb in particular, which could get tight during extended workdays:

  • Start by placing your hands there next to you, palms fully extended.
  • Gently extend the palm with the thumb until it feels tight.
  • 10 seconds of holding this stretch before releasing it and returning to the beginning position
  • Use both hands to carry out this exercise ten times.

6. Flexion & extension of the wrist

By directly stretching the wrist, as with the extension exercise, you may improve blood circulation throughout the affected area and prevent conditions like RSI or carpal tunnel syndrome.

  • Start by sitting down and placing both of your feet flat on the floor.
  • Your hand should be pointing down, and your whole hand should hang off the side of your workstation while you lay your one arm there. Use a little cloth to cover your wrist if it seems more feasible.
  • Once you experience a stretch, gently extend your arm's wrist towards the roof.
  • After fifteen seconds of holding this stretch, loosen it and return to the beginning position.

The forearms and wrists are stressed when using computers, drawing, or performing manual labor, which can lead to long-term issues, including tendonitis or carpal tunnel syndrome. Preventing muscle fatigue can be accomplished by taking regular rests and stretching before and after using your forearms. 

People who experience wrist or hand injuries can effectively avoid them by progressively increasing their strength and mobility by indulging in the best wrist exercises. Also, do not forget to get your hands on the best desk exercise equipment for yourself and some home gym equipment to keep your entire body fit and healthy. After all, it is important to make working easier for everyone.

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