A long day of typing and sorting paperwork may make your fingers ache. Overworking your fingers may cause repetitive strain injuries like carpal tunnel syndrome. To reduce the stress on your fingers, take frequent work breaks and do finger stretches to relax the muscles and joints. Stretching your fingers may also increase the range of motion in your fingers, which may make your fingers stronger and more flexible. Talk to your doctor before trying any new exercises, especially if you have injuries or other heath conditions.
Step 1
Place the tips of your fingers together as if you are reaching into a small imaginary jar. Place a rubber band over the tips of your fingers and stretch your fingers as wide as you can to make a large circle with the rubber band. Place the tips of your fingers together again. Repeat 25 times, then rest and do two additional sets.
Step 2
Sit down at a desk, then place your forearm on the edge so your hand flops over it. With your other hand, carefully push the tops of your fingers back toward your elbow, stretching your wrist and knuckles. Hold for five seconds, then release. Repeat on the opposite hand.
Step 3
Take a few seconds every hour to shake out your hands. Let your hands fall loosely at your sides, then shake your wrists gently back and forth as you keep your fingers limp.
Step 4
Reduce arthritis pain with the finger walk stretch. Place your hand, palm down, on a desk or table. Separate your fingers as wide as you can. Lift your index finger and bring it as close to your thumb as possible. Lift your middle finger and bring it toward your index finger. Repeat until all of your fingers are together, then repeat with the opposite hand.
Step 5
Place your arm on the edge of a desk so your hand flops over the side. Press on your fingers with your opposite hand, stretching your fingers toward the desk. Hold for five seconds, then release. Repeat with the opposite hand.
Tips and Warnings
- Learning to type properly may reduce pain in the fingers.
- Stop stretching immediately if you feel pain -- consult a doctor if pain continues.
Things You'll Need
- Rubber band
References
- CSU Bakersfield; Hand Stretches; Sept. 2006
- Clearinghouse on Early Education and Parenting; Teachers! Parents! Beware of RSI; Sandra Ubelacker
- The Nicholas Institute of Sports Medicine and Athletic Trauma; Physical Therapy Corner: Tennis Elbow
- MayoClinic.com; Slide Show: Hand Exercises for People With Arthritis; Mayo Clinic staff; Aug. 2009
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