If you’re sitting at a computer for most of the day, you’re also most likely typing a good part of your day. When I find myself typing for a while, I can feel my joints through my hands and fingers start to tighten and feel achy.
Also, the hands and fingers are closely connected to the arms and shoulders, so doing the following stretches might even free up tension in those areas as well. You can do most of them just sitting at your desk, so give it a go.
1. Begging Dog
Sit in a comfortable position, make fists with your hands, and bend your elbows so they are right in front of each shoulder. Roll your knuckles forward and down until you feel a stretch in your hands and your wrists. Then roll the knuckles back and open up the fists, spreading the fingers back towards your shoulders. Repeat 4-6 times.
2. Wrist Roll
Begin with your palms together in front of your chest, point fingers forward and roll thumbs together until backs of hands are pressing into one another. The fingers will begin to face down and back towards your chest, as that happens, roll the small fingers around until you come back around with palms together. When the backs of the hands together, firmly press them into one another to create a more intense stretch.
3. Palm Stretch
From any seated or standing position, extend your right arm forward with palm facing up. Use your left hand to pull hand and fingers into a downward facing direction until you feel a deep stretch in your palm and inner wrist. Hold for 30-60 seconds, and repeat with left side.
4. Hands & Knees Around the World
From a hands and knees position, flip your right hand so palm is facing up and fingertips towards knees. If you don’t already feel a stretch there, then shift your hips back slowly until you feel a stretch in your hand and wrist. Then place the fingers facing out, followed by facing in, and lastly forward. Applying as much pressure into hand and wrist as feels ok for you. Spend about 30 seconds in each position, and then switch hands. This is a good one because not only does it stretch and lengthen, but also strengthens the wrists and hands.
Feel free to comment with any of these work for you, or if you have any stretches you’d like to share. Happy stretching :)