Laptops, smartphones, and computers—today’s hands are busier than ever before. But with our growing reliance on finger-thrashing technology, long-time, repetitive movements like typing and texting can wreak havoc on your hands and wrists, leading to a long list of issues, including tingling, numbness, stiffness, and pain. To help improve your overall hand health, here are some exercises from our physio downtown Vancouver for hand injuries.
Make a fist
With each hand, gently make a fist, wrapping your thumb across your fingers. Hold the position for 30 to 60 seconds before releasing. When you are done, spread your fingers out as wide as you can. Try to do this exercise five times each day for better range of motion.
Create a claw
A claw stretch is another hand exercise that can help boost flexibility in your fingers. Place your hand in front of you with the palm facing up. Then bend your fingers into a claw shape. Try opening and closing your hand into this position as quickly as you can in ten-second bursts.
Stretch your wrists
Wrist stretches are effective at helping to ease pain and discomfort. Begin by extending an arm in front of you with your palm facing down. Bend your wrist down, making sure your fingertips are pointing toward the ground. Hold the stretch for 30 seconds then switch arms and repeat the exercise. Perform these wrist stretches four times.
Doing finger push ups
Sounds silly, but to do this, try to imagine a spider doing push ups on a mirror. First, put your hands together in a prayer position and spread your fingers apart as wide as possible. Then, open and close your hands, making sure your fingertips are together.
Shake it out
There is nothing to this exercise. Just pretend you are trying to air dry your hands after you have washed them. To help loosen tight muscles and get the circulation going again, give your hands a good shake every few hours.
Hand pain is extremely common. Incorporating these exercises into your daily routine can go a long way to keeping your hands, fingers, and wrists limber and pain-free. But for chronic hand pain and injury, you will want to visit a physio in downtown Vancouver to be diagnosed and treated. Learn more about our physio or RMT also known as a registered massage therapist.
At Urban Active Sport Therapy, our physiotherapists will plan and implement a successful treatment program to ensure all the tendons,muscles, and nerves in your wrists and hands heal properly, getting you back to all your regular activities. We also provide massage therapy Vancouver services. Find an RMT near me now
When you are tired of dealing with hand health pain, reach out to our physio downtown Vancouver for hand injuries.