Typing too long? 3 exercises for stiff and painful hands

The tick-tock of the office clock and the pings of the unending messages from your boss, can make your fingers type at speeds never known before. While we focus on the pressure exerted on our brain, heart, gut and numerous other body parts, one part that suffers through it all silently, are the hands. Years of typing away at the laptop and noting down MOMs make the fingers and the palm stiff and painful. This means breaks while typing where you try to move your hand in hundred direction, hoping one will soothe the pain.

While working too hard and fast might be filling your pocket, it is definitely weakening your hands. According to a 2014 research published in PM&R Knowledge NOW, wrist and hand problems represent more than 8% of all work-related injuries. According to Cascade Orthopedics, repeatedly using the same soft tissues to perform the same movement can cause stress and lead to small tears. This can lead to conditions like the Carpal tunnel syndrome, tendonitis and more. Below, find three exercises for stiff and painful hands that you can use as your saviours.

According to the NHS, wrist bends help get the movement and strength back to your hands. Begin by placing your forearm on the table balanced on your elbow. Now clench your fist and move your wrist up and down slowly. Perform two sets of eight reps daily.

Keep your forearm on the table with your palm facing upward and thumb straight. Now bend the tip of the thumb across the palm towards the little finger and then straighten it again. Do eight repetitions of this exercise two to three times a day, suggests NHS.

Place your elbow on the table and while keeping the fingers and the top two joints straight bend the fingers from the main knuckles. Now bend the middle knuckles and keep the tips straight to make a flat fist. Next, bend the fingertips into a full fist. The straighten the big knuckles while keeping the tips in a hook position and then fully straighten the palm. NHS recommends doing eight reps of this in two sets daily.

Exercising and stretching the fingers and wrist keeps them active and allows them to perform different movements rather than just typing. This not only strengthens their capacity but also improves their movement, helping the tendons and tissues relax for some time. For people whose entire day goes away in typing on their laptops and scrolling on their phones, these exercises can add a break to the stressing routine.

The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.