Five exercises to improve your hand mobility

For many people, working on a computer or tablet or phone is how the majority of the day elapses. Due to this sedentary lifestyle and improper hand positioning, there are chances that can lead to biomechanical issues or ailments including wrist inflammation and potentially carpal tunnel syndrome.

Therefore it’s imperative to include some elbow and wrist mobility as a part of daily routine to ward off numb or tingling sensations that could lead to any severe disorders.

Despite knowing the fact that hands are important to handle things, most of us do not take care of them properly. This is the reason why many people end up suffering from hand pain and reduced mobility. This cans also develop into arthritis, a degenerative disease that can affect any joint in your hands.

Dr. Sandeep. P, consultant physiotherapist at Mahavir Hospital and Research Center shares few of the easy and effective hand mobility exercise, which you can do anytime and anywhere hassle free.

1 .Fists

Making a fist then releasing it is a good exercise for your fingers. You can do this simple and effective exercise anywhere and anytime to get instant relief from hand stiffness

Hold out your left hand, palm facing up

Gently bend your fingers into a fist, keep the thumb out

Unfurl your fist gradually so your fingers are straight again

Repeat 10 times with each hand

2. Claw stretch

This easy stretch exercise assists the tendon in functioning well

Hold your hand in front of you

Bend your fingertips until they touch the base of the fingertips

Hold for 30-60 sec, then release

Do this 10 times with each hand

3. Wrist supination/pronation

Stand or sit with your arm at your side with the elbow bent to 90 degrees, palm facing down

Rotate your forearm, so that your arm faces up and then down

4. Finger stretch

Put your palm down on a table Straighten your fingers against the table

Hold for 30-60 sec, then release

Do this 10 times with each hand

5. Tennis ball squeeze

Take a soft tennis ball and squeeze it for 5 sec

Then, release your grip

Do this 15-20 times with each hand

Do this exercise twice a day

These are just a few exercises to get you started, but hope all those who are currently reading this article must have realized how vital the wrists are and how underappreciated they are. It doesn’t take much effort to work on them. Not only you could do them at work but also can suggest your colleagues or fellow worker to motivate them to follow these simple exercises.

Happy exercising!!