Suffering from typing pain? These wrist exercises can help
What's the story
Typing is an integral part of our daily lives, but it can also lead to discomfort if we don't pay attention to wrist health. Strengthening wrist muscles can improve typing efficiency and reduce strain. Here are five exercises that can help strengthen your wrists, making them more resilient during prolonged typing sessions. These exercises are simple, require no special equipment, and can be done in short breaks throughout the day.
Stretch 1
Wrist flexor stretch
The wrist flexor stretch targets the muscles on the underside of your forearm. To do this exercise, extend one arm forward with the palm facing up. Use your other hand to gently pull back on the fingers until you feel a stretch along your forearm. Hold for 15 to 30 seconds before switching arms. This stretch helps improve flexibility and reduce tension from repetitive movements.
Stretch 2
Wrist extensor stretch
This exercise focuses on the muscles at the top of your forearm. Start by extending one arm forward with your palm facing down. Using your other hand, gently press down on the back of your hand until you feel a stretch along the top of your forearm. Hold for 15 to 30 seconds before switching arms. Regular practice can enhance wrist mobility and decrease stiffness.
Exercise 1
Wrist circles
Wrist circles are great for improving blood circulation and warming up the joints. Start by extending both arms in front of you with clenched fists. Slowly rotate your wrists in circular motions clockwise for 10 repetitions, then switch to counterclockwise for another 10 repetitions. This exercise helps lubricate the joints and prepares them for extended periods of typing.
Exercise 2
Finger stretches
Finger stretches also strengthen the muscles that support wrist movement. Start by spreading your fingers as wide apart as possible without straining them. Then slowly bring them together again into a fist shape before releasing back outwards again. Repeat this motion five times per hand daily.
Exercise 3
Palm presses
Palm presses strengthen both hands simultaneously while improving coordination between fingers and wrists. Press palms together at chest level, keeping elbows slightly bent; apply even pressure between both palms for five seconds before releasing slowly back downwards towards thighs. Repeat three times per session, twice daily if possible.