Stretching your hands, wrists and forearms regularly is very important for frequent smartphone, computer or tablet users. Below are some examples of stretches from the Canadian Centre for Occupational Health and Safety that can keep your hands and wrists flexible, reduce your risk of injury and prevent/relieve discomfort:
- a) Start with your hand open. b) Make a fist. Keep your thumb straight, not tucked under your fingers. c) Slide your finger tips up your palm so the tips of your fingers are near the base of your fingers and you should feel a stretch. Do not force your fingers with your other hand if something is painful.
- With your hand open and facing down, gently bend your wrist from side to side, as far as possible. Hold for 3 to 5 seconds. Repeat 3 times.
- Start by stretching your arm and hand out and slowly rotate the wrist down until you feel a stretch. Hold for 3 to 5 seconds. Next, rotate the palm up until you feel a stretch. Repeat 3 times.
- Grasp your hand and hold your fingers with the other hand. Slowly bend your wrist down until you feel a stretch. Hold for 3 to 5 seconds. Relax. Repeat 3 times. Then slowly bend your wrist up until you feel the stretch. Hold and relax.
- Sitting with your elbows on the table and palms together, slowly lower wrists to the table until you feel a stretch (your elbows will move outward a bit). Be sure to keep your palms together throughout the stretch. Hold for 5 to 7 seconds. Relax. Repeat 3 times.
