Easy Desk Moves to Prevent Hand and Wrist Arthritis > 자유게시판

Sitting at a desk for long hours can put a lot of stress on your hands and wrists, particularly when you’re constantly typing or clicking. 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. Stand up, stretch your arms, and gently shake out your hands to release tension. 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. Curl your fingers into your palm without squeezing tightly. Hold for a few seconds, then gradually unfurl your fingers, stretching them apart fully. Repeat this five times for each hand.

Rotate your wrists to improve circulation. Extend your arm, palm facing floor, then rotate upward to face the ceiling. 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. Reach your thumb across your palm toward the outer edge of your hand. Hold for a few seconds, then release. Do this five times on each hand. This helps reduce rigidity Massage Praxis in Basel the thumb base—a common arthritis hotspot.

Don’t forget to adjust your workspace. Make sure your keyboard and mouse are at a height that keeps your wrists straight, not bent up or down. Use a padded wrist rest if needed, and keep your elbows at a 90 degree angle.

Even just two or three minutes of these exercises every hour can make a meaningful improvement. Over time, you’ll notice less discomfort, better mobility, and stronger, healthier joints. The key is consistency. Turn them into an effortless part of your workday. Your hands and wrists will thank you.