November 1, 2018 - TCO
Prevention series: Hand and wrist exercises
We use our hands all day, every day, and repeating the same tasks can take a toll. Make sure to give yourself a break regularly for some quick exercises to help prevent any pain or soreness.
Follow these tips and recommended exercises to keep those hands and wrists in tiptop shape, but remember: No one exercise is for everybody. If you would like assistance with a customized management program for any issues, please contact Twin Cities Orthopedics for additional support.
Carpal tunnel prevention
- Proper ergonomic positioning: Place your feet flat on the floor, elbows at your sides and 90 degrees with your wrists and hands comfortably resting above the desk and keyboard. You shouldn’t feel like you’re slipping or tipping out of your office chair.
- Upper-back strength: Pinch your shoulder blades together and down toward your waist, hold for 5 seconds and three repetitions twice a day. Be careful; this can give you headaches if not done properly.
- Finger-movement exercises: Bending at the big knuckle and middle joint of the finger, keep the tip joint flat. Attempt to touch the lower palm by the wrist for five repetitions twice daily.
Tennis and golfer’s elbow prevention
- With your other hand, gently press the hand and wrist down toward the floor with your elbow close to your side. You should feel a gentle, comfortable stretch over the top of your forearm.
- Hold for 15 seconds, 2-3 repetitions as tolerated, three times a day.
- To stretch the inner elbow, use the other hand to gently press your hand and wrist up toward the ceiling with your elbow close to your side.
- You should feel a gentle, comfortable stretch in the lower part of your forearm as opposed to the upper part of the arm in the first part of this stretch.
- Touch the tip of your thumb to each fingertip in a pain-free manner for five repetitions, 3 times a day.
- Do thumb circles (“twiddling your thumbs”) in a pain-free manner for five repetitions, 3 times a day to keep the thumbs moving and supple.
Whether you’re exercising to prevent or recover from an injury, remember there’s no one-size-fits-all exercise for individuals or specific conditions. If you experience pain or discomfort, stop immediately and consult your trusted health care provider.