6 Hand Exercises to Prevent Annoying Syndromes

Stretching and doing hand exercises frequently will help stimulate circulation to those areas. It can also prevent possible issues arising from being in a fixed position continuously.
6 Hand Exercises to Prevent Annoying Syndromes

Last update: 07 December, 2018

You should be absolutely thankful for your hands. They allow you to perform many everyday activities. That’s why it’s important to take care of them. The best way to do that is by doing a few simple hand exercises.

You often constantly do certain activities that can harm your hands, which in the long run, can affect your health.  There are two syndromes which often affect your  hands’ functions.

They’re caused mainly by keeping your hands in a bad position for long periods of time. The two diseases are carpal tunnel syndrome and De Quervain syndrome.

Carpal tunnel syndrome

Hand in a bad position

Carpal tunnel syndrome happens when the nerves in the wrists are affected by tendon and bone pressure due to having bad hand posture. One of its symptoms is numbness in the fingers and intense pain that limits the hand’s movement. Many people from different professions can develop this syndrome.

  • It can be prevented by monitoring your hands’ positions during different activities.
  • Furthermore, it’s important to give your hands a rest from repeated postures and to perform proper exercises.

De Quervain Syndrome

Tenosynovitis affects mainly the thumb joint. Its symptoms include pain, swelling, and numbness. In severe cases, the thumb tends to curve.

  • This syndrome specifically influences the right hand, due to it being mostly used for handling mobile devices.
  • Make sure to change thumbs, use good hand positioning, and do some simple exercises in order to prevent this syndrome.

Even if these syndromes aren’t so severe, they can cause very bothersome injuries. Likewise, if the pain is ignored, it will only intensify until you’ll no longer able to do day-to-day tasks. What’s even worse, they can also lead to required surgery.

The following six exercise routines are very simple and can be done at any moment. They’ll help prevent these two bothersome syndromes that can impact your hands’ functions.

6 hand exercises to avoid bothersome syndromes

1. The rope

hand exercises

Completely put your hands together- –  palm to palm, to form a pair.

  • Then repeatedly separate and put your fingers together from pair to pair.
  • Do this exercise five times for every pair of fingers.

2. The pinch

Have the tip of your thumb touch the other fingertips.

  • Start with the index finger and finish with the pinky and then in reverse.
  • Perform this exercise five times for each hand.

3. The butterfly

butterfly hand exercise

Put your hands’ palms together and stretch your fingers back as much as possible.

  • Hold this position for at least five seconds.
  • Afterwards, interlace your fingers, and squeeze for five more seconds.
  • Repeat this exercise ten times a day.

4. The ravine

To do this exercise, interlace your fingers midway, so  your hands form a straight line.

  • Bend your fingers toward the floor while moving your wrist upward. Hold for a second and return to starting position.
  • Repeat this exercise ten times a day.

5. The hill

Stretching is good the hands and wrists

Put your fingers and palms together.

  • From this position, stretch your fingers towards the ceiling while keeping your hands at chest height.
  • Keep your palms together and lower your arms as much as possible – – around waist height – – and return to the starting position.
  • Repeat this exercise ten times a day.

6. The swing

Keep the palms and fingers against each other. Then, place your hands at chest height.

  • Next, press one palm against the other for at least five seconds.
  • Finally, return to the starting position and repeat using the other hand.
  • Do this exercise five times for each hand every day.

Remember to do these hand exercises to avoid having any further problems, especially if you work in an office.

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