Wellness@Work: Six stretches for better hand health
Take frequent breaks if you do repetitive tasks like typing or using your phone to reduce strain on your hands.
If your hands are sore, it’s important to do exercises that can relieve tension, improve circulation, and promote flexibility. Here are some gentle hand exercises to help soothe and strengthen your hands.
- Finger stretches. Hold your hand in front of you with your fingers straight. Slowly spread your fingers apart as far as you can, then hold for five to 10 seconds. Relax your hand and repeat five to 10 times.
- Grip strengthening with a stress ball. Grab a soft stress ball, tennis ball, or rubber grip ball. Squeeze the ball gently, hold for five seconds, and then release. Repeat 10 to 15 times for each hand.
- Wrist circles. Hold your arms straight in front of you. Rotate your wrists clockwise in small circles for 10 to 15 seconds. Reverse the direction and rotate counterclockwise for another 10 to 15 seconds.
- Tabletop hand push-ups. Place your palms flat on a table or sturdy surface with your fingers pointing forward. Push into the surface as if you’re doing a push-up with your hands, keeping your fingers spread wide. Hold for five seconds, then relax. Repeat five to 10 times.
- Hand massage. Gently massage each of your fingers, one by one, from the base to the tip. Rub the palm of your hand with your thumb in small circles. You can use lotion or oil for added relief.
- Fingertaps. Tap your thumb to each finger, starting with your index and working your way to the pinky. Repeat five to 10 times for each hand.
Take frequent breaks if you do repetitive tasks like typing or using your phone to reduce strain on your hands. Use ergonomic tools (like an ergonomic keyboard or mouse) to minimize strain. Remember to also stretch your hands regularly throughout the day.
If pain persists or worsens, it’s a good idea to consult a healthcare professional, as it could indicate an underlying condition like carpal tunnel syndrome or arthritis.
About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.
