![]() When it comes to RSI, prevention is better than a cure. Repeat with each finger and thumb on the other hand. ![]() Bend your index finger toward your palm (while trying to keep your other fingers straight) and hold for a couple of seconds. Next, bend your right thumb toward your palm and hold for a couple of seconds before straightening your thumb back up. Hold your hands out front with a vertical palm and thumbs pointing up. Make a fist with both hands and open slowly to stretch the fingers and thumbs as far as possible. To stretch the palm of your hand, use one hand to pull back on all the fingers of your other hand at once. Swap and stretch the fingers on the other hand. With your hand out in front, gently pull back each finger one by one. Yoga and pilates are good ways to working wrist, hand and shoulder flexibility & strengthening long term but these hand stretches are an easy way to fit some extra exercise in to your day. Unless you’re elderly or your hand has been in a cast that has caused muscle atrophy, grip strength is not normally the main problem. Weak hands become more of a problem as we age because everyday tasks like opening jars become difficult. Hand exercises are important for typists and gamers because they need strong fingers and a good range of motion. Roll your wrists around performing the rotation stretching exercise 10 times before swapping directions and roll the other way. Hold your hands out in front of you at shoulder width apart, then make fists and then roll your wrist in a full range of motion as if you are drawing a big circle without moving your arms. Do this exercise 10 times then repeat with the left hand. Place your right forearm on a table, squeeze the tennis ball with your hand and fingers, count 5 seconds then release. Take a tennis or stress ball and hold it in the palm of your right hand. Keep your hands on the wall, turn them upwards and hold for 10 seconds before turning them outwards and holding for 10 seconds. Slowly rotate your hands inwards as far as you can and hold for 10 seconds. Stand facing a wall and place your hands against the wall with straight arms out in front of you, stretching your wrists upwards with fingers pointing straight up. ![]() Wrist stretching exercises before using them can keep RSI injuries at bay or reduce the symptoms. Wrist exercise doesn't just benefit RSI and mouse hand pain, the right exercises can also help with carpal tunnel syndrome, Colle’s fracture, Boxer’s fracture, Smith’s fracture, following surgery on a wrist, shoulder or elbow and after a stroke. Strengthening your hands and wrists may help keep RSI away. One of the few RSI treatment methods that seem to work is stretching.įollow our guide for exercise tips and stretches designed to make your wrists and hands stronger over the long-term. Some RSI sufferers try everything from cortisone injections, deep friction massage, food supplements, a wrist brace, gels and tablets, and absolute rest with little improvement. Once you have the debilitating disorder, it’s hard to treat. But the strain of repetitive movements from esercise and tasks like typing can cause an injury. They are also essential to stop bones in the wrist and forearm from rubbing together. The muscles and ligaments in hands, wrists and forearms move your hands in different directions to perform many different movements. Spend a few minutes daily on brief hand and arm exercise to help avoid months of pain, therapy and reduced use later on. Exercise can also build strength in the wrists and forearms to prevent injury. Wrist and hand exercises can reduce the chance of shortened or stiff muscles. Just as the quads and hamstrings need a good stretch before exercise, so too do the muscles and tendons in our wrists and hands. We remember to stretch our legs before a short run but don’t always give our hard working hands and wrists the same consideration before typing flat out for an hour.
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