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As a blogger, a receptionist or even a Dental Office Manager, your job requires the use of your hands. Either you’re typing furiously or filing or filling out paperwork the old fashioned way. As you know, It is important to stretch your arms and your legs, get up from your chair, and give your body a small workout.

However, it is also just as important to focus on exercising your wrists, hands and fingers. According to Harvard Health, some exercises increase a joint’s range of motion or lengthen the muscle and tendons when stretched. As with all exercises, you need to be cautious. If you feel numbness or pain during or after exercises, stop and consult your physician. Do not continue exercises if you feel pain or discomfort.

Wrist Exercises

  • Rest your forearm on a flat surface with a hand hanging off the edge.
  • Lift your hand upward until you feel a gentle stretch
  • Repeat the same motions with elbow bent at the side and your palm facing up
  • Switch hands

1

  • lace fingers
  • stretch your arms in front
  • Hold this position for ten seconds.
  • Repeat 3-5 times
  • Switch hands

2

  • Hold hand open and palm facing down
  • move wrist from one side to the other until a stretch is felt each way
  • Repeat 3-5 times
  • Switch hands

3

  • Hold the upper hand with your other hand
  • Gently bend the wrist down and then up until you feel a stretch
  • Hold for 5-10 seconds
  • Repeat 3-5 times
  • Switch hands

4

 

Hand/Finger Exercises

  • Straighten hand
  • Rest elbow on flat surface, hand bent forward
  • Gently pull back on thumb with free hand
  • Hold and then repeat
  • Switch hands

h1

  • Hold your hand in front, palm facing you
  • Stretch thumb across the palm then back to starting
  • Repeat several times
  • Switch hands

h2

  • Make a fist with thumb straight not tucked under fingers
  • Slide fingertips up palm, moving towards base of fingers until stretch is felt
  • Hold for ten seconds
  • Repeat 3-5 times
  • Switch hands

h3

  • Start by straightening fingers
  • Make a hook fist (fingertips bent to touch the top of the palm)
  • Straighten hand
  • Make a straight fist (fingers folded down, thumb pointing up)
  • Straighten hand
  • Make a full fist (fingers folded down, thumb across)
  • Straighten hand
  • Switch hands

h4

The point of these exercises is to help prevent aches and pains as well as strengthen those important assets, but it is imperative to also be aware of how you’re sitting and how your hands are positioned at the keyboard. You want to make sure that while you’re typing, you are keeping your wrists straight while your fingers stay suspended over the keyboard. Keep your elbows at level with the keyboard, which means adjusting your chair or desk if necessary. And avoid resting your wrists on the desk or keyboard; however, take a resting break between periods of typing. By taking small breaks and utilizing the correct posture, you are able to further prevent serious issues  

What do you do to give your wrists, hands and fingers a decent stretch? Feel free to leave suggestions and/or comments. We would love to hear from you.

Sources:

  1. http://www.sld.cu/galerias/pdf/sitios/rehabilitacion/tendon-gliding_exercises.pdf
  2. http://www.posturite.co.uk/posture-learning-resources/workstation-exercises/finger-wrist-forearm-stretches
  3. http://www.usc.edu.au/media/1000574/Exercises-for-Computer-Users-and-Office-Workers.pdf
  4. https://www.health.harvard.edu/promotions/harvard-health-publications/healthy-hands-strategies-for-strong-pain-free-hands
  5. http://www.healthline.com/health/chronic-pain/wrist-and-hand-stretches#BuildingStrength4