Best wrist exercises for computer users
Long hours at the computer can strain your hands and wrists, so taking a few moments to stretch throughout the day helps keep them flexible and pain-free.
Hand exercises offer several benefits:
- Relieving pain and discomfort
- Activating blood circulation
- Releasing muscles cramps, tension, and mental blocks
- Improving the range of motion in the hands and wrists
- Providing a break from the screen for your eyes
Taking short breaks throughout the day to do simple hand exercises can benefit you both physically and mentally.
Try the easy wrist exercises below to make your day a little healthier and a lot more comfortable.
- Shake It Out
Just shake your hands as if you’re air drying them after washing them off. Do this for a couple minutes every few hours to keep your wrist muscles from getting cramped. No time for stretches? Just add it into your bathroom routine; shake dry your hands a little bit longer than usual and become that awesome multi-tasker.
- Wrist Extensions & Flexion
This is a classic stretch that you might already do without noticing it! With your arm fully extended, pull your fingers back towards you and add pressure with the opposite hand, pulling your fingers towards your face. You’ll want to be sitting or standing straight with your shoulders relaxed. Hold for at least 5-10 seconds and repeat every few hours.
Ball your hand into a loose fist and then bend your wrist down, giving pressure with your opposite hand. Shake your hands between 5-10 second reps to loosen your wrists as you go.
- Stretch Armstrong
Hold your arms straight out in front of your body and then raise and lower your hands, bending them at the wrist, to stretch the muscles in your forearm. Repeat several times. This routine adds to the wrist extensions and flexion you just did, continually loosening those tight muscles.
- Cat Claws
Make a tight fist with your hands. Hold it for a second. Then spread your fingers as far apart as you can and repeat. Try doing this as fast as you can in 10 second bursts and you’ll be warmed up and stretched in no time at all.
- Spiders Doing Pushups
Start by putting your hands together. Spread fingers apart as far as you can, separating the palms of your hands but keeping your fingers together. Do about 10-15 pushups, take a 1-minute pause, and repeat another set.
- Squeezing a stress ball in your hands
Open and close your fingers around a stress ball and squeeze it 10 times for 2 seconds at a time. Repeat one or two more sets.
Stretching is a key part of a healthy routine, helping improve circulation, mobility, and overall movement. While the exercises listed here are a great start, don’t stop there, take a five-minute break every few hours to stretch your entire body. Regular movement not only helps prevent workplace injuries but also boosts your mood and keeps your mind sharp. Remember, it’s not just your wrists and hands that benefit from staying active throughout the day.
