You might experience symptoms such as pain, swelling, and stiffness of the joints, weakness, and numbness. Fortunately, these symptoms can be treated and even prevented by taking regular breaks and doing hand exercises for computer users.
Here are some of the most effective hand exercises for computer users like you to relieve pain, reduce the risk of pain, and prevent possible serious injuries.
8 Pain-Relieving Hand Exercises For Computer Users
1. The wrist wrestling exercise is one of the most effective pain-relieving hand exercise for computer users. Suggested for people who have developed wrist tension and wrist pain. To do this exercise, start by clasping your hands and linking your fingers together. Then, you can squeeze your left hand with your right hand and rotate your wrists clockwise — as if you are trying to draw circles with your hands and wrist.
It should be like this: One hand pushes and the other hand pushes against it. Your hands should remain relaxed as you are doing this, and you can circle your wrists counterclockwise with your fingers still linked together, doing the same motion as before. After doing so, you can relax your hands with your fingers remaining linked and do the same motion as before, but this time in clockwise motion.
You can do this exercise at a speed that you are comfortable with. Do this for about 30 seconds and then repeat in counterclockwise for another 30 seconds. Once you are done, your hands and wrist should be relaxed.
2. The next hand exercise for computer users is recommended if you experience frequent wrist pains. To start off, link your fingers together. Raise your right wrist, slightly upward, and then gently drop it on your left wrist. You can do the same motion that you did with your left wrist to your right wrist. Repeat this movement alternately. Once you feel relaxed, you can stop and take a break before going back to your work.
3. The wrist stretch is one of easiest hand exercise for computer users with a bad posture. You can do this by straightening your arms out in front of you and pointing your palms outward, with your fingers linked. Stretch out your hands and wrists gently and start slowly pulling your hands upward toward the ceiling while your fingers are still linked together. Hold this position for about 10 seconds and then take a break. Repeat this motion until you feel relieved. This does not only relax your hand and wrist, but also your arms, shoulders, and back.
4. Here’s another easy hand and wrist exercise: Bring your hands in front of you while keeping your arms straight. Keep your arms still and flex your wrist with your fingers pointed upward toward the ceiling. Then, flex your wrist with your fingers pointed downward. You can repeat this 10 times each for the upward and downward positions. Your wrist should feel relaxed after this hand and wrist exercise.
5. A quick hand and wrist exercise is to bring your hands in front of you, with both palms out. Stretch all of your fingers out, making sure they are relaxed as you close them and make a fist. Unclench your fists and repeat. You can do this hand and wrist exercise for 20 repetitions. This hand and wrist exercise can reduce pain on the hands, especially the fingers after having them type continuously and doing repetitive movements for several hours.
6. Another quick hand and wrist exercise is to put your hands and wrists on your desk, with your palms facedown. Then, use your wrist to rotate your whole arm so that your palm faces upward, toward the ceiling. Repeat this movement 10 times for each arm or until you feel that your hands and wrist are relaxed.
7. Another wrist stretch is a suggested hand exercise for computer users who experience pain in the arms, hands, fingers, and wrists. It is where you bring out and straighten your right arm with your wrist, facing upward. Place your right hand in front of the fingers of your left hand. Gently push your right hand in using your left hand, as if trying to push your right hand down. Hold that pose for about 10 seconds and release.
Next, you can do the opposite. Point your right wrist with your fingers and palm down, and have your right wrist face downwards as you push it using your left hand. Hold that pose for another 10 seconds and release. Repeat the same two exercises, this time with your right hand pushing down on your left wrist.
You can repeat these movements 10 times or until you feel relaxed.
8. To do the last hand exercise for computer users, you are going to need something to hold. You can use a stress ball or a ball of yarn. You can even hold a piece of crumpled paper — just make sure that you are holding something round and not too big so that you can still hold it as you close your fist.
Start by placing your hand and arm on a flat surface. Hold the ball and slowly raise your wrist upwards and slowly bring it back down. You can repeat this motion for about 10 times for each side. By doing this exercise, you can flex your wrist to release tension.