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8 Best Hand and Wrist Exercises to prevent Carpal Tunnel and RSI at work

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See the 8 best hand and wrist exercises you should perform daily at the office to ward off carpal tunnel and other RSI injuries. Most of us spend thousands of hours typing on the keyboard and using the mouse, not knowing how these simple repetitive motions are exactly what leads to common musculoskeletal disorders that disable thousands of workers yearly.

Read the full blog post here: http://ergonomictrends.com/hand-wrist-exercises-computer-users/

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8 Best Hand and Wrist Exercises to prevent Carpal Tunnel and RSI at work

  1. 1. To prevent Carpal Tunnel, RSI at Work HAND EXERCISES
  2. 2. Each year, hundreds of thousands of office workers are being disabled by RSI and Motion related injuries to the hands and arms, according to an article in the New York Times
  3. 3. Dr. Vic Weatherall at Advanced Chiropractic tells us the most common types of injuries sustained by computer users at the workplace Repetitive Stress Mouse shoulder Carpal tunnel syndrome Computer Back Lumbar sprains and strains Disc injuries Tennis elbow
  4. 4. Here are 8 Great Hand and Wrist Exercises for ALL Office Workers
  5. 5. 1 SHAKE IT OUT Begin with your hands out in front of you and palms facing the floor Slowly shake your hands Continue for 10- 15 seconds Repeat up to three times
  6. 6. SHAKE IT OUT
  7. 7. SHAKE IT OUT
  8. 8. 2 FIST TO FAN Begin with your hands in front of you and palms facing downwards Make a fist with both hands Open the fist half way so your finger are bent at the knuckles Open your hands fully so all five fingers are straight Re-make a fist, and repeat Repeat for routine for five times
  9. 9. FIST TO FAN
  10. 10. FIST TO FAN
  11. 11. FIST TO FAN
  12. 12. 3 THUMB TOUCHES Hold your hands outwards with your palms facing the ceiling With your right hand, slowly bring your thumb to touch the tip of every finger Repeat on the other hand Return to the starting position Repeat five times with both hands
  13. 13. THUMB TOUCHES
  14. 14. THUMB TOUCHES
  15. 15. 4 BASIC WRIST STRETCH Hold your right hand out in front of you with the palm facing upwards Grip all four fingers with your opposing hand Gently pull the fingers down towards the floor Hold the stretch for ten seconds Repeat with the left hand Repeat the exercise five times
  16. 16. BASIC WRIST STRETCH
  17. 17. 5 THUMB FLEXION AND EXTENSION Begin with your hands out in front of you and with your palms facing outwards Slowly extend the thumb across the palm until you feel a stretch Hold this stretch for ten seconds, then release back to the starting position Repeat this stretch ten times with both hands
  18. 18. THUMB FLEXION AND EXTENSION
  19. 19. THUMB FLEXION AND EXTENSION
  20. 20. 6 WRIST FLEXION AND EXTENSION I Begin in a seated position with both feet flat on the floor Rest your one arm at the edge of your desk Gently stretch your hand at the wrist upwards Hold this stretch for fifteen seconds Then, gently flex the hands at the wrist again downwards Repeat the stretch three times in both directions Switch hands and repeat with other hand
  21. 21. WRIST FLEXION AND EXTENSION I
  22. 22. WRIST FLEXION AND EXTENSION I
  23. 23. 7 WRIST FLEXION AND EXTENSION II Begin in a seated or standing position with both feet flat on the floor Raise your arms until they are parallel to the floor in front of you Bend your wrist downwar ds Hold this stretch for ten seconds Then, with fingers open and loosely together Hold this stretch for ten seconds Return to the starting position Repeat five times with both hands
  24. 24. WRIST FLEXION AND EXTENSION II
  25. 25. WRIST FLEXION AND EXTENSION II
  26. 26. 8 GRIP STRENGTHENING Begin in a seated position, with your right arm supported by a table Start by holding a hand gripper or stress ball Squeeze and release the gripper using all four fingers and thumb in rapid succession Repeat for at least 10 – 15 times Repeat with the other hand
  27. 27. Mind Your Computer Peripherals With a Good ergonomic mouse and keyboard, you can further reduce the chances of developing carpal tunnel and other crippling RSI injuries to your hands
  28. 28. MORE INFORMATION http://ergonomictrends.com /hand-wrist-exercises- computer-users/

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