5 Best Wrist Exercises for Computer Users

Wrist Exercises - title

We've all have those long days sitting in front of the computer. Sometimes the extended hours of typing and scrolling through the internet can be harsh on your hands and wrists. It's becoming more and more important to stretch and exercise your wrists during the day in order to keep them limber and pain free.

Most keyboards and mouse are built for functionality and not ergonomics, meaning they work great but don't fit our natural body motions. For example, the best mouse would be a joystick style, where your hand is in a handshake position, so you don't have to turn your wrists into a less natural position. There's plenty of specially made ergonomic mouses and keyboards out there if you're in the market check out Tom's Guide for some reviews.

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Hand exercises for office workers and people using keyboards and mouses large portions of the day have proved to have several benefits. Some of which include:

  • Relieving pain and discomfort
  • Activating blood circulation
  • Releasing muscles cramps, tension, and mental blocks
  • Improving the range of motion in the hands and wrists
  • Providing a break from the screen for your eyes

Taking short breaks throughout the day to do hand exercises can be extremely beneficial for you physically and mentally, helping you get to the end of your shift stress-free and feeling good. Take a look at these easy to do wrist exercises below and make your day a better one.

Wrist Exercises - shake

Shake It Out

The shake is super straight forward, and it's great for you! Just shake your hands as if you're air drying them after washing them off. Do this for a couple minutes every few hours to keep your wrist muscles from getting cramped. No time for stretches? Just add it into your bathroom routine - shake dry your hands a little bit longer than usual and become that awesome multi-tasker, with strong wrists, you've always dreamed about.

Wrist Exercises - extension

Wrist Extensions & Flexion

This is a classic stretch that you might already do without noticing it! With your arm fully extended, pull your fingers back towards you and add pressure with the opposite hand, pulling your fingers towards your face. You'll want to be sitting or standing straight with your shoulders relaxed. Hold for at least 5-10 seconds and repeat every few hours.  

Wrist Exercises - flexion

Similar to the wrist extension the wrist flexion is nothing new but it sure feels good. Ball you hand into a loose fist and then bend your wrist down, giving pressure with your opposite hand. Shake your hands between 5-10 second reps to loosen your wrists as you go. 

Wrist Exercises - stretch armstrong

Stretch Armstrong 

Hold your arms straight out in front of your body and then raise and lower your hands, bending them at the wrist, to stretch the muscles in your forearm. Repeat several times. This routine adds to the wrist extensions and flexion you just did, continually loosening those tight muscles.

Wrist Exercises - cat claws

Cat Claws

If you've ever had cold finger tips you may know this one. Make a tight fist with your hands. Hold it for a second. Then spread your fingers as far apart as you can and repeat. Try doing this as fast as you can in 10 second bursts and you'll be warmed up and stretched in no time at all.

Wrist Exercises - spider

Spiders Doing Pushups

It may have a silly name but it works. Remember that old nursery rhyme, the isty-bitsy spider, from when you were a kid? Well it turns out that it's actually a great stretch for your wrists and fingers. Start by putting your hands together in the prayer position, or the iconic Mr. Burns 'excellent hands'. Spread fingers apart as far you can, separating the palms of your hands but keeping your fingers together. This exercise is pretty good to do when you're trying to come up with an idea - it makes you look like you're deep in thought and it's good for your fingers! Try it out!

Stretching is an important part of any healthy routine, it can help provide increased circulation, movement, and mobility to your body. But don't limit your exercises to the ones on this list. Take a 5 minute break every 3 to 4 hours and give your whole body a good stretch. It's important to take good care of yourself and avoid workplace injuries, however silly they may sound. Plus, physical activity feels good and it helps the brain get those creative juices flowing. Your wrists and hands aren't the only thing you should be exercising throughout the day - check out this Office Ergonomics PDF for more exercises and stretches you can do during the day.

Harlen Malkowich
Mar 09, 2017
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