Smartphones, computers, and tablets are wonders of technology. However, daily use of these devices can cause you to make repetitive and often awkward hand and wrist movements that can sometimes result in pain or stiffness.
If you are a frequent user of your mouse, tablet or phone or a gaming control, it is important to keep your hands and wrists flexible and strong. Stretching your hands and wrists regularly may be able to help you reduce your risk of injury and prevent or relieve discomfort. Here is a handy list of easy stretches you can perform on your own that may help and improve strength and mobility.
If any of the following stretches hurt or cause discomfort, please stop. Remember always contact a physician before starting any fitness routines!
The Team from Destination Fitness
Wave Bye-Bye:
- Start with your arm and hand raised near one side of your head, with your hand open.
- Make a fist, keeping your thumb outside of it.
- Slide your fingers toward your wrist until you feel a stretch.
Rotate, Rotate, Rotate:
- Stretch your arm out in front of you palm up.
- Slowly, point the fingers down until you feel a stretch. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds.
- Point the fingers toward the ceiling until you feel a stretch. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds.
- Repeat two to three times.
Say a Little Prayer:
- Sit with your palms together and your elbows on the table or close to your chest in a prayer position.
- Lower the sides of the hands toward the table or downward until you feel a stretch. Keep your palms together. Hold this position for 5–7 seconds.
- Relax and take a break.
- Repeat this two to three times.
Vulcan Sign:
- Bring the pinky and ring fingers together to create the Star Trek Vulcan sign.
- Separate the middle and index fingers from the ring finger.
- Repeat the stretch 10 times resting in between each stretch.
Palm It:
- Stretch your arm out in front of you and make a fist.
- Stretch your fingers until your hand is flat and open, with the fingers together.
- Repeat the movements 10 times with breaks in between.
Windshield Wipers:
- Start with your hand face down on a table or your leg.
- Gently, point the hand to one side as far as it can go without moving the wrist. Hold it there for 3–5 seconds.
- Do the same on the other side.
- Repeat the movement three times on each side with breaks in between.
