Sitting and working at your desk all day can reek havoc on your muscles and joints, including your hands. When your muscles remain stationary, circulation decreases, resulting in stiff and sometimes painful joints. Ergonomic hand exercises can easily and safely be performed at your desk to keep your hands and fingers dexterous and pain free. Take several mini breaks throughout the day to perform a few ergonomic hand exercises.
Make a Fist
Making a fist several times throughout your workday will help improve blood flow and mobility in your hands and fingers. Begin with your fingers extended and spread as far apart as possible. Bend your fingers and make a fist with both hands. Immediately, straighten your fingers and prepare to make another fist. Make a fist 5 to 10 times with each hand.
Knuckle Bend
The knuckle bend increases range of motion in your knuckles and the muscles of your hands. Keeping your fingers straight, bend your hand at the knuckle joint. Extend your knuckles and repeat the exercise 5 to 10 times with each hand.
Finger Stretch
The finger stretch will loosen your stiff fingers and hand muscles while also improving flexibility over time. Hold your right hand to the front with your fingers extended and your palm facing away from you. With your left hand, gently pull your index finger toward your body to hyper-extend your finger. Repeat the stretch with the rest of your fingers and your thumb. After stretching each finger individually, pull all four of them back at once to get a deep stretch through your palm and wrist. Repeat the stretches with your left hand.
Hand and Finger Massage
Massaging your hand and fingers will help relax your stiff muscles and joints as well as increase circulation throughout your hand. Hand massage may also help relieve stress throughout the rest of your body. Using the thumb and fingers of your left hand, gently massage your right hand and fingers for several minutes and then massage your other hand.
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