Tips for Fighting Hand and Wrist Pain
Stretches should be done at least once per day for best results.
Hold your right arm straight out in front of you and bend the hand down, finger pointing to the floor. Use the left hand to gently press on the back of the bent right hand to stretch the forearm muscles. Hold the stretch for 15 to 20 seconds, and turn the palm of the right hand up. Use the left hand to gently guide the fingers back. Repeat on the other side. Stretches like this one help keep the joints and muscles fluid and flexible.
If possible, take a 5-minute stretching break every hour for continuous computer work and every few hours for lighter work.
A massage every 2–4 weeks provides the most benefits for tissues.
Chronic pain can be addressed with a massage 1–2 times per week.