A routine for your hands, wrists, forearms and elbows
Prolonged desk work can lead to musculoskeletal problems ranging from annoying aches and pains to injuries. To alleviate these woes, we’ve put together a series of exercises to help you stretch and strengthen your body parts. This week, we’re focusing on the hands, wrists, forearms, and elbows.
Typing and mousing for long periods is stressful for the finger and wrist muscles as well as the forearms. The forearms are designed to pick up sticks and pull fruit off of trees, not to tap a keyboard for eight hours straight. As a result, developing inflammation in the area is common. Scar tissue can also develop from long-term inflammation, often where the muscles of the forearm attach to the elbows. The result is stiff fingers and wrists, achy joints and tennis or golf elbow — painful, inflamed tendons — among other conditions.
Do these exercises to help stretch and strengthen your hands, wrists, forearms, and elbows. They’re demonstrated by trainer Melissa Gunn, of Pure Strength LA, whose team trains desk workers on how to protect their bodies through exercise.
### Exercise 1: Finger Stretch
Put all five fingertips together on one hand, as if grabbing a pinch of salt. Put a rubber band around your fingernails and open your fingers, pushing into the resistance of the band and spreading your fingers as far apart as possible, until you have a wide-open hand. Repeat 5 times on each hand.
### Exercise 2: Praying Hands
Standing or sitting, put the palms of your hands together in front of your chest, at chest height, as if praying. Slowly raise your elbows, with your thumbs against your body, and your hands will naturally drop down. Do it until you feel a stretch in your fingers and forearms. Repeat 5-10 times.
### Exercise 3: Finger Lifts
Place your hand flat, palm down, on a desk or table. Gently lift one finger at a time off the table and then lower it. You can also lift all your fingers at once and then lower them. Repeat 5-10 times on each hand.
### Exercise 4: Wrist Extension
Lay your arm flat on a table or desk with your wrist hanging over the edge. Keep your arm straight while lifting your wrist up toward the ceiling and hold for 5-10 seconds. Gently lower your wrist down toward the floor and hold for 5-10 seconds. Repeat this 5 times for each wrist or do both together.
### Exercise 5: Wrist Rolls
Slowly roll your wrists inward and outward, 5-10 times on each side.
### Conclusion
By incorporating these exercises into your daily routine, you can help alleviate tension and pain in your hands, wrists, forearms, and elbows. Remember to start slow and gradually increase the frequency and duration of the exercises as you become more comfortable.
### FAQs
* Q: Can I do these exercises at my desk?
A: Yes, many of these exercises can be done at your desk, but be sure to take breaks and stretch regularly to avoid discomfort.
* Q: Are these exercises suitable for people with pre-existing conditions?
A: It’s best to consult with a healthcare professional before starting any new exercise routine, especially if you have pre-existing conditions.
* Q: How often should I do these exercises?
A: Aim to do these exercises 2-3 times a week, but feel free to adjust the frequency based on your comfort level and needs.
