If you work in an office or do another job that involves your hands, you may find your fingers, wrists and muscles become sore and painful. Instead of powering through, take frequent breaks to stretch. According to the Canadian Centre for Occupational Health and Safety website in the article "Stretching -- At the Workstation," a stretching break of five to 10 minutes per hour of work is sufficient. Consult your doctor before performing new stretches.
Finger Stretch
MayoClinic.com recommends several stretches you can do at work, including finger stretches to release tension. Fan all of your fingers out until you feel a stretch in your hands. Relax your wrists and keep your hands aligned with them. Hold the stretch for 10 seconds. Release, then bend all of the knuckles on both hands, including the thumbs. Hold the stretch for 10 seconds, then release. Repeat whenever you need to release tension in your hands.
Finger Slide
If your hands ache after a day at the office, do the finger slide stretch to reduce strain, suggests the Canadian Centre for Occupational Health and Safety. Make a fist, keeping your thumb out rather than tucking it under your fingers. As you release and open your fist, slowly run your fingertips along your palm. Repeat until tension is released.
Finger Extension
Use a thick rubber band to stretch out your fingers, suggests the Nicholas Institute of Sports Medicine and Athletic Trauma. Hold an imaginary ball in your right hand. Place the rubber band around the tips of your fingers while maintaining the shape of an imaginary ball in your hand. Spread out your fingers until you feel a stretch, then release. Repeat 25 times, then take the rubber band off and rest. Do another three sets of 25 on each hand.
Wrist Stretch
The Canadian Centre for Occupational Health and Safety suggests performing a wrist stretching exercise to release the stress you may hold in your wrists and hands. Hold your right hand up so the top of your hand is facing you and your fingernails are pointing toward the ceiling. With the fingertips of your left hand, grab the fingers of your right hand horizontally, so your left thumb and the four fingers on your left hand meet behind your right hand. With your left hand, bend your right hand down slowly until you feel a stretch on the top of your wrist. Hold this position for five counts, then release. Repeat three times, then switch hands and repeat four more on the opposite hand.
