DIY - HAND AND FINGER EXERCISES

The static hand position and repetitiveness of typing can lead to strain

Whether typing or swinging a tennis racquet, human fingers, wrists and arms are designed for movement. With time and overuse, however, all of us are affected by the stiffness and aches resulting from overuse.

Occupational Overuse Syndrome (OOS) - also known as Repetitive Strain Injury (RSI) - is the term given to a range of conditions characterized by discomfort or persistent pain in muscles, tendons and other soft tissues. These are usually caused or aggravated by unsuitable working conditions involving repetitive or forceful movements, or by maintaining constrained or awkward postures, such as those experienced by musicians and factory workers.

Symptoms often include swelling, numbness, restricted movement and weakness in or around muscles and tendons of the back, neck, shoulders, elbows, wrists, hands or fingers. It may become difficult to hold objects or tools in the hands, affecting your ability to function at work and at home.

Some of the problems that can be caused by OOS include:

Carpal Tunnel Syndrome: This is the pressure on the median nerve in the wrist, which causes pain, numbness and tingling in the thumb, index finger and middle finger of the affected hand. The condition mainly affects people who use their fingers a lot, such as typists, housewives or pianists. The pain tends to be worse at night, gradually getting worse over a period of weeks. Try to avoid movements that cause pain and consult a doctor.

Tenosynovitis: This is characterized by pain and swelling of the tendons, often in hands and wrists.

Epicondylitis: This condition is accompanied by pain and tenderness of the muscles and tendons around the elbow. It is commonly referred to as tennis elbow, but caused by any repetitive motion.

Static Muscle Strain: This occurs when muscles are used to keep part of the body still and stiff for long periods, causing pain and stiffness in muscles, often in the shoulders, neck and forearm.

Hand and finger exercises
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Most of us will be affected at some point by stiffness and aches resulting from overuse of our joints. Try taking a break from repetitive tasks, and stretch you hands and arms several times to relieve tension.

In fact, exercising your hands and fingers is important in order to maintain flexibility and movement. Here are some simple exercises you can do each morning to tone and stretch your arm muscles, boost circulation and limber up your joints for the day ahead.

Fist fling: Clench both fists tightly, hold for a second, throw open the fingers, forward and as wide as possible. Repeat six times.

Finger spread: Hold your hands straight in front of you, palms down, fingers pressed tightly against each other. Now thrust your fingers apart, opening as wide as possible. Repeat six times.

Hand circles: Keeping your hands limp and relaxed and relaxed, rotate them from the wrist in circles, first in one direction, then the other. Rotate 10 times in each direction.


Vertical lift: Holding your hands gracefully, palms down, lift up slowly from the wrist, then drop wrist down. Keep the hands very relaxed, but not absolutely limp. Repeat 10 times.