Simple Desk Exercises to Protect Your Hands and Wrists from Arthritis > 자유게시판

• 목록
• 답변
• 글쓰기
• 게시판 리스트 옵션
  • 수정
  • 삭제

Sitting at a desk for long hours can put a lot of stress on your hands and wrists, especially if you type or use a mouse all day. Over time, this repetitive motion can contribute to joint discomfort, inflammation, and long-term joint degeneration. The good news is that you can prevent strain without stepping away from your workstation. Simple, short exercises done throughout the day can help keep your joints flexible, reduce strain, and lower your risk of developing arthritis.

Start by taking a break every hour. Rise from your chair, extend your limbs, and gently wiggle your fingers to ease pressure. Then try these easy movements right at your desk.

First, stretch your fingers. Extend your arm in front of you with your palm facing down. Use your other hand to carefully guide your fingers backward, feeling a mild pull from wrist to elbow. Hold for 15 seconds, then switch hands.

Next, make a gentle fist. Close your hand lightly, avoiding any forceful clenching. Hold for a few seconds, then slowly open your hand and spread your fingers wide. Repeat this five times for each hand.

Rotate your wrists to improve circulation. Hold your arm out with your palm down and slowly turn your hand so your palm faces up. Do five slow rotations in each direction. You can also perform shoulder rolls front and back to release connected muscle tightness.

Another helpful move is thumb stretches. Extend your hand and guide your thumb diagonally across the palm to touch the heel of your pinky. Hold for a few seconds, then release. Do this five times on each hand. This helps reduce rigidity in the thumb base—a common arthritis hotspot.

Don’t forget to adjust your workspace. Arrange your equipment to avoid upward or downward wrist angulation. Use a padded wrist rest if needed, and Beste Rücken und Arthrose Behandlung keep your elbows at a 90 degree angle.

Even just one to five minutes of these exercises every hour can make a big difference. Over time, you’ll notice less discomfort, better mobility, and stronger, healthier joints. The key is consistency. Make these movements a habit, not a chore. Your hands and wrists will thank you.