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/

1. To prevent Carpal Tunnel, RSI at Work
HAND
EXERCISES

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. 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. Here are 8 Great
Hand and Wrist
Exercises for ALL
Office Workers

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. SHAKE IT OUT

7. SHAKE IT OUT

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. FIST TO
FAN

10. FIST TO
FAN

11. FIST TO
FAN

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. THUMB TOUCHES

14. THUMB TOUCHES

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. BASIC WRIST STRETCH

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. THUMB FLEXION AND EXTENSION

19. THUMB FLEXION AND EXTENSION

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. WRIST FLEXION AND EXTENSION I

22. WRIST FLEXION AND EXTENSION I

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. WRIST FLEXION AND EXTENSION II

25. WRIST FLEXION AND EXTENSION II

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

28. 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

29. MORE INFORMATION
http://ergonomictrends.com
/hand-wrist-exercises-
computer-users/