Wrist Exercises for Computer Work

Hands spend the day in roughly one shape. Regular wrist and forearm movement, opening the hand fully, and short breaks from the mouse and keyboard can help keep them comfortable (McLean et al., 2001). None of it takes longer than the email you are avoiding.

Best wrist and hand exercises

1. 

   1. Wrist circles

   Make a loose fist or open hand and circle the wrist slowly one way, then the other.

   Feel it: your wrists loosening in both directions

   Common mistake: Forcing through sharp pain.

2. 

   2. Wrist flexor stretch

   Arm forward, elbow soft, palm facing up. Use the other hand to gently ease the fingers toward the floor until you feel a stretch in the forearm. Stop before any tingling in the fingers.

   Feel it: the underside of your forearm

   Common mistake: Locking the elbow hard.

3. 

   3. Wrist extensor stretch

   Arm forward, elbow soft, palm down. Let the fingers point to the floor; with the other hand, ease the back of the hand toward you until the top of the forearm stretches. Stop before any tingling in the fingers.

   Feel it: the top of your forearm

   Common mistake: Bouncing into the stretch.

4. 

   4. Finger fans

   Spread all fingers wide, then close into a soft fist. Repeat without clenching hard.

   Feel it: your hands opening after hours of typing

   Common mistake: Clenching hard if hands are sore.

5. 

   5. Shoulder rolls

   Slow shoulder circles, mostly backward: lift, roll back, drop. Add a few forward at the end. Keep the neck easy.

   Feel it: your shoulders travelling through their full circle

   Common mistake: Rushing or crunching the neck.

6. 

   6. Seated scap squeeze

   Sitting tall, draw your shoulder blades together and slightly down. Hold briefly, then release. Don’t shrug up toward your ears.

   Feel it: the muscles between your shoulder blades switching on

   Common mistake: Shrugging shoulders up toward the ears.