Constant typing or texting can damage tissues in the hand, wrists and fingers, thereby causing pain. Some of you may also experience swelling and stiffness in the wrists or fingers. According to physiotherapists, specific exercises can heal damaged tissues, ease tight muscles and alleviate pain. Not all exercises may be suitable for you. So, it is better to practise them under the guidance of a physiotherapist.
Physiotherapy Exercises to Relieve Wrist/Hand/Finger Pain
The purpose of exercises is to improve the affected joint’s range of motion and strengthen the damaged muscles. You should work on the exercises slowly if it’s your first time.
Finger tendon glide stretch
- Extend your fingers straight out.
- Make a hook fist.
- Resume the starting position.
- Make a full fist.
- Resume the starting position.
- Make a straight fist.
- Resume the starting position.
How does it help?
Helps prevent repetitive trauma to the elbows, wrists and hands.
Claw Stretch
- Hold out your hand with the palm facing you.
- Make your hand look like a claw.
- You can do this by bending the fingertips down towards the base of each finger joint.
- Hold the position for 30 seconds.
- Repeat four times on each hand.
How does it help?
Improves the range of motion in your fingers.
Wrist flexion and extension
- Keep your forearm on a table.
- Your hands should hang off the edge of the table with palms downwards.
- Gently move the hand upward.
- Return to the starting position.
- Repeat the same with elbows by your side and palm facing upwards.
How does it help?
Activates muscles and blood flow. Also stimulates hand and forearm muscles.
Pinch strengthener
- Hold a soft foam ball between your thumb and the tips of your fingers.
- Pinch it gently.
- Hold the position for 30 seconds.
- Repeat 15 times on both hands.
How does it help?
Improves muscular endurance and helps you function in daily life.
Wrist turn
- Bend your elbows at a 90-degree angle.
- Keep the palm facing downward.
- Rotate your forearm so the palm faces upward.
- Repeat 10 times.
How does it help?
Improves blood flow to the active muscles and increases wrist mobility.
Finger lift
- Keep your hand flat on a table with your palm facing downward.
- Lift one finger at a time without moving your hand and lower it.
- Repeat 10 times on each hand.
How does it help?
Improves the flexibility and range of motion in your fingers.
Thumb touch
- Hold out your hand with your wrist straight.
- Make your thumb touch each fingertip one at a time, thereby forming the ‘O’ shape.
- Hold each stretch for 40 seconds.
- Repeat four times on each hand.
How does it help?
Improves the range of motion in your thumbs so you can do daily activities pain-free.
Thumb extension
- Keep your hand flat on the table.
- Wrap a rubber band at the base of your finger joints.
- Move your thumb away as far as you can.
- Hold the position for 50 seconds.
- Relax the fingers.
- Repeat the same 15 times on both hands.
How does it help?
Strengthens the muscles of your thumbs so you can lift heavy objects.
Wrapping Up,
Your job or lifestyle may not let you stay away from typing or texting. But, you can take care of your health and prevent injuries to the wrist, hands and fingers. The above-mentioned physiotherapy exercises can bring you relief though it is recommended to talk to a physiotherapist first.
