Pain Free Working
Exercises

Stretch Your Wrists with these Exercises

People often forget that as computer users, we need to stretch not only our legs, neck and back, but also our wrists.

Even though our fingers are constantly moving on the keyboard, those repeated movements are not doing any good for our wrists.

To improve the range of motion and flexibility of your wrists, here are some simple exercises to ward off pain and muscle cramping:

1. Pull your fingers back

Relax your shoulders and stretch your right arm straight out in front of you. Using your left hand, gently pull your right fingers towards your face. Hold for 10 seconds, then release. Repeat on your left side. Repeat this exercise several times throughout the day.

2. Pull your fist back

Extend your right arm out in front of you and relax your shoulders. Keep a loose fist in your right hand, then your wrist down. Use your left hand to gently bend your wrist further and stretch your forearm. Hold for 10 seconds, then shake your right wrist out. Repeat this action 5 times per side.

3. Open and close your hands

Start with tight fists. Hold for a second, then stretch you fingers as wide apart as possible, then close with tight fists. Repeat this motion several times as quickly as you can for 10 seconds.

4. Do prayer hands

Hold your hands together like you would for prayer. Spread your fingers wide apart, then push your palms away with your fingertips. Bring your palms back together by stretching your fingers wide again, still keeping your fingertips touching. Repeat motion for 10 to 20 reps.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.