In addition to practicing moderation when using hand-held electronics, the American Society of Hand Therapists recommends the following hand and wrist exercises to reduce the risk of injuries. You should feel only a gentle stretch when doing these exercises. Should you experience pain, consult a hand therapist or physician.
– Fold your hands together and turn your palms away from your body as you extend your arms forward. You should feel a stretch all the way from your shoulders to your fingers. Hold for 10 seconds and repeat eight times.
– Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to your hand. Hold for 10 seconds and repeat eight times.
– Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.
– Raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. This is a stretch for the triceps (muscle on the back of the upper arm). Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.
– Extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend the hand down toward the floor. Then turn the palm up, and stretch the hand up toward your body. This stretches the forearm and wrist muscles. Hold for 10 seconds and repeat eight times.
– Open up hands and spread the fingers are far as possible. Hold for 10 seconds and repeat eight times.