Online shopping doesn’t have to be a pain! With so much of our lives becoming virtual, we are now using our keyboards more than ever before. That’s why it’s important to remember how to keep our hands and wrists safe and healthy. When you’re shopping online for Christmas presents and you notice some discomfort in your hands or wrists, here are five ways to reduce your pain:
Tendon Glide Exercise
With your fingers touching, hold your hand up in front of you. Bend your fingers at the knuckle and hold for five seconds while keeping a relaxed hand. Then, create a fist with your hand, keeping your thumb on top, and hold that for five seconds while also maintaining a relaxed hand. Do 10-20 repetitions three times in a row. Repeat twice each day.
Keep Good Posture
Believe it or not, posture plays a role in wrist pain. It can also prevent and decrease carpal tunnel syndrome! No matter if your desk is at the office or at home, make sure your body is centered in front of your monitor and keyboard with your back being fully supported by your chair and your feet are resting on the floor. While typing, your forearms should be parallel to the floor or tilted slightly up, eliminating the need to rest your wrists on the desk or keyboard.
Stretch the Wrist
Hold your arm out to the side, parallel to the floor, with your palm up. Flex your wrist up, point your fingers to the ceiling, and bend your head away from the wrist. Hold this position for five seconds. Then flex your wrist down with your fingers pointed at the floor and bending your head towards the wrist. Hold this for five seconds. Complete 10-20 repetitions of both sides twice in a row. Repeat twice each day.
Use a Theraband
If you have a Theraband at home, you can use it to help strengthen your wrists! Stand against a wall while holding the Theraband in both hands. Pull your hands apart, squeezing your shoulder blades together, and hold for just a few seconds. Complete 20 repetitions of this exercise three times every day. If you don’t have a Theraband at home, don’t worry – we have them for sale at each of our clinics!
Use an Ice Pack
When you notice swelling or pain in your wrist, place an ice pack on the middle of your wrist for 15-minute intervals three times each day.
Physical Therapy for Hand & Wrist Pain or Carpal Tunnel
If you’re experiencing serious wrist or hand pain and these tips aren’t helping, contact Performance Physical Therapy. We have clinics all over Rhode Island and southeastern Massachusetts that can help you get rid of your hand, wrist, and elbow pain.