Body, Expert advice
Prevent Injury: Easy Wrist Exercises For Computer Users

K.Vijay Simha

Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist

4 min read

 

Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches.

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  • Make a fist in a gentle manner and try bending your wrist as down as possible and hold for 10-15 seconds.
  • Use your opposite hand now and try bending your wrist as far down as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds.
  • Use your opposite hand now and try bending your wrist upwards as much as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds.
  • Hold the fingers of the hand to be stretched. Extend your wrist by gently pulling back on your hand until you feel a stretch on the inside of your forearm; keep your elbow straight and repeat for 10-15 seconds.
  • Prayer stretch: Place both your hands in a prayer position together to a point of a stretch. Your forearms can be placed on the table top and your palms can be pushed downward keeping them together to maintain a stretch. Hold for 10-15 seconds.
  • Squeeze stretch: Support your forearms with the help of a table, holding a foam ball. Squeeze your fingers around the soft object as hard as you can then straighten them out.
  • Holding your elbow, rotate your palm up and down using your other hand to the point of a stretch and hold of 10-15 seconds in each position, at the end range you can tolerate.
  • Finger spring: Use a large rubber band outside your thumb and your remaining fingers. Open your fingers as the rubber band gets stretched. Repeat this activity 20 times.
  • Wrist bending isometric exercise: Place your arm by keeping your fingers resting on top of a table. Press your palm towards the base of the long finger so that you can feel your forearm tighten. Keep in mind that the fingers should be kept loose. Retain the position for some time and relax.

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Take five-minute breaks from using the keyboard and mouse periodically as short breaks will make your wrist feel comfortable and will also prevent repetitive stress injury or RSI.


  • Palm up/palm down pattern: Bend your elbow and turn your palm downwards towards the floor. Push the palm over the knuckles till you feel a stretch on your forearm and hold the same position for around 10 seconds. Next push your palm in the opposite direction and hold the position for 10 seconds.
  • Toward thumb or little finger: Keep your hand flat on the table without moving the forearm, slide your hand towards your thumb till it stretches and holds for some time. Now slide your hand towards your little finger till it stretches. Hold the same position for some time. There are two stretches for your thumb joints. Firstly, hold your hand in such a way that your palm faces you. Bend the tip of your thumb down towards your index finger. Hold for 30 to 60 seconds. Release and repeat four times. Next, hold your hand so that your palm faces you. Gently stretch UR thumb across UR palm using just the lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times. Playing with clay is a great way to exercise your fingers and make your hands strong as well.

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Spending the whole day typing on the keyboard without a change in your position can affect your wrists in a negative way. To avoid this, rest your wrist in between the work so that your wrists can recover. Take five-minute breaks from using the keyboard and mouse periodically as short breaks will make your wrist feel comfortable and will also prevent repetitive stress injury or RSI.
Maintaining a good posture also plays a key role as it can reduce the strain on UR body. Therefore, arrange UR workspace in such a way that you are comfortable sitting for a long time, without straining your body. The desk should also be of proper height so as to keep your legs comfortably beneath the space under the desk.

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