When we talk about stretching, we often forget about the tension, stress, or pain that the finger, hand, and wrist experience. So we listed out some stretch exercises you can perform in the comfort of your homes alleviate tension or discomfort in your fingers, hands, and wrist, because after all, we want to be totally healthy and well.
1. Interlaced Fingers
Whether you are sitting or not, it is possible to give your fingers and hand some good stretch. One of the easiest stretches you can do even in the middle of work is the interlaced fingers. You can perform this stretch either with the arms before your or overhead. To perform the interlaced, simply interlace your fingers and stretch your arms forward with the palms facing against you. You can direct your arms over your head as you lengthen your back. Hold for about 15 seconds and then repeat. This step does only stretch the hands, but it likewise improves blood circulation.
2. Finger Stretch
Another stretch you can perform on your desk is the finger stretch. Start by placing one hand, with palm down, on a flat surface like a desk or table. From the relaxed position, try to straighten your fingers as flat as possible. Without forcing the joints, hold the same for half a minute up to one minute before release. Repeat on the same hand before doing the exact steps on the other hand. This finger stretch will improve your fingers’ range of motion and relieve any tension or pain.
3. Extended Arm
With a variety of tasks that include carrying, gripping or typing, it should not come as a surprise if we experience some discomfort or pain around the wrist. To relieve the pain, try performing an extended arm exercise for the wrist and hand. The extended arm may be performed with either the palm or palm down. Start with the right hand in front of you, either palm up or palm down, and make sure the palm faces out. Using your free hand, gently pull your fingers towards your body. Hold for about 15 seconds and repeat with the other arm for about two to three cycles. You can find good chair with armrest to reduce fatigue in your arms.
4. Clenched Fists
If you are seated behind your desk or before your computer, the clenched fists exercise is also a good way to stretch the hand and wrist. With your hands on the thighs, palms up, gently close them into fists, while making sure they are not clenched too tight. Raise your fists off your thighs as the forearms still touch the thighs. Raise the fists towards you bending at the wrist. Hold it for 10 seconds before slowly lowering it and opening the fingers. Repeat for about five to ten times. You can also buy a set of ergonomic mouse and keyboard to help relief pain in your hand and wrist.
5. Ball Squeeze
Whether you are working on something or not, this ball squeeze exercise is another effective way to release tension or pain that builds up in the fingers, hands, or wrists. Using either a tennis ball or squeeze ball, hold the ball and squeeze it firmly, but without causing pain, for about five to ten seconds. This does not only release stress by stretching, but also strengthen the wrists and hands.