Top 6 Hand and Wrist Exercises for Office Workers

According to the European Agency for Safety and Health at Work , around two thirds of European workers report having to perform repetitive hand and arm movements, which are major risk factors for the development of work-related musculoskeletal disorders of the neck and upper limbs (so-called MSDs). A large number of workers in different sectors suffer from MSDs, which are the most common work-related disease in Europe and account for more than 45% of all occupational diseases.

Occupational musculoskeletal disorders of the neck and upper extremities are disorders of body structures such as muscles, joints, tendons, ligaments, nerves, bones and the circulatory system, caused or aggravated primarily by work and the environment in which it is carried out. The symptoms of OCDs may take a long time to develop and may manifest as pain, discomfort, numbness and tingling. People with these types of disorders may experience swelling in the joints, decreased mobility or grip strength, and discoloration of the skin of the hands or fingers.

Office workers, for example, spend most of their time repeating the same movements, such as typing on a keyboard, using a mouse, and swiping on touch screens. These seemingly innocent gestures, when performed thousands of times a day, are precisely what lead to disabilities such as carpal tunnel syndrome and other musculoskeletal disorders. If left untreated, it can lead to serious problems.
For office workers who spend a lot of time on the computer, simple hand exercises can be effective in preventing or even treating minor hand and wrist injuries. And most importantly, it's free, easy to do, and takes very little time. Here are 6 hand and wrist exercises that computer users should practice: 1. Hand shaking.
Shaking your wrist and hands after remaining in the same position for a while is a great way to reintroduce blood flow and relieve joint stiffness:

• Start with your hands extended in front of you and palms facing the floor.
• Shake your hands slowly allowing your wrist to loosen.
• Continue for 10-15 seconds.
• Repeat up to three times.

2. Open and close hands.
It is an excellent method to stretch the entire hand. This helps to relieve stiffness in the joints and muscles:

• Start with your hands in front of you, palms down.
• Make a fist with both hands.
• Open your fist halfway so that your finger is bent at the knuckles. Hold for two seconds.
• Open your hands fully so that all five fingers are straight and separated. Hold for 2 seconds.
• Close your fist again and repeat the routine again.
• Repeat the routine five times.

3. Thumb taps.
Thumb taps help increase coordination in the thumb and index fingers, and also help reintroduce blood flow back to the area:

• Keep your hands facing outwards with your palms facing the ceiling.
• With your right hand, slowly bring your thumb up to touch the tip of each finger.
• Repeat on the other side.
• Return to the starting position.
• Repeat five times with both hands.

4. Thumb stretch.
The thumb flexion and extension stretch is a great way to specifically work the thumb, which can become stiff during long work days:

• Begin with your hands extended in front of you, palms facing away.
• Slowly extend your thumb across your palm until you feel a stretch.
• Hold this stretch for ten seconds, then release back to the starting position.
• Repeat this stretch ten times with both hands.

5. Basic wrist stretch.
Basic wrist stretching is a great way to relieve stiffness in your wrist joints, especially after long days of typing on the computer:

• Hold your right hand in front of you with your palm facing up.
• Grab all four fingers with the opposite hand.
• Gently pull your toes toward the floor.
• Hold the stretch for ten seconds, then release your hand back to the starting position.
• Repeat with your left hand, holding for ten seconds.
• Repeat the exercise five times.

6. Wrist flexion and extension.
It is a direct way to stretch the wrist, which can help increase blood flow to the entire area and prevent problems like carpal tunnel.

• Start in a sitting position with both feet flat on the floor.
• Rest one arm on the edge of your desk, palm down and your entire hand hanging off the edge. Pad your wrist with a small towel if that feels more comfortable.
• Gently stretch your hand at the wrist up toward the ceiling until you feel a stretch.
• Hold this stretch for fifteen seconds, then release back to the starting position.
• Then gently flex your hands at the wrist back down toward the floor until you feel a stretch.
• Repeat the stretch three times in both directions.
• Switch hands and repeat with the other hand.

Start taking a proactive approach. Over the past forty years, work has shifted from manual to technological. Those who once pulled and moved heavy loads in factories and warehouses are now typing on computer keyboards. While this break from hard manual labor is a celebration for our spines, today's worker has to deal with significant pain in their hands and wrists.
There is enough evidence about the benefits of hand exercises that you should start incorporating them into your daily routine. Just a few minutes a day can alleviate pain and initial ailments such as carpal tunnel syndrome, repetitive motion injuries, or musculoskeletal disorders. If you can also combine these exercises with your special Theragun wrist daily routine, your pain will be noticeably reduced.