Relax and stretch fingers after long typing sessions
Typing is an inseparable part of daily activities for millions of people worldwide. Though some of us type without ever feeling any discomfort, typing can cause considerable tiredness and even pain in our fingers if it comes to long typing sessions. Are there any effective techniques against fatigue, as well as methods to prevent and ease pain in our fingers?
Yes. There are a large number of simple exercises to release the pain caused by all-day typing. It is worth mentioning that finger, wrist, finger joint and arm pains usually occur together, and to achieve a desirable result you should consider relieving pain in all of them.
Finger Relaxation Exercises
Whether you do typing at your job or practice with typing software, the hand needs some rest every now and then. Start with stretching your fingers. It is one of the most beneficial exercises to get relief from finger pain. Spread the fingers of your hands apart, stretch for five seconds, then relax.
You can also do this exercise by putting your hands on a table or any other hard surface. At first, fully extend your fingers and make sure they touch each other. Afterwards, spread your fingers apart as far as possible and hold this position for a few seconds. Return to the starting position and repeat for 20 times.
Another way of stretching is to open your fist, stretch then close as if you are going to punch. Repeat it all over again.
2. Joining fingers
Join your palms and interlock the fingers. Now that your fingers are crossed, exert some pressure from both the palms for 4-8 seconds. Relax and repeat 4-5 times. It helps because our muscles stretch and relax when pressure is applied on the fingers. Read more about stretching here.
3. Finger dance
This exercise is meant to ease finger joint pain. Just start playing with your fingers, remembering the sweet days of childhood. Move them in different ways, pretending to walk or dance on the table, climbing a ladder or imitating your favorite cartoon heroes.
4. Rotate the wrist
Make a punch with the fists of both hands and rotate your wrists clockwise first, then anti-clockwise. Repeat for 20 times. This exercise is very helpful for arms as well.
5. Pressure exercise hand
Pressure can be helpful when applied to the palms as well. Hold arm outward, your palm directed upward and away from you. With the fingers of the other hand, bend the fingers of hand being exercised backward by applying pressure. Hold pressure for a few seconds, then relax and repeat for several times per hand.
The same exercise can be practiced holding your hand forward and the palm toward you (fingers directed downwards). Again, take the fingers of the hand being exercised and apply pressure.
6. Pressure exercise wrist
To release tension in wrists and fingers you can also position your palm on a firm surface and press your hand. Try also to hold your arm vertically, press your hand on a firm surface, with your palms up. Read more here.
7. Finger extension
Try another exercise for finger extension by putting your hand on a table with your fingers fully extended. By using your opposite hand, lift each finger as far off of the table as possible. Practice the same with all five fingers. Repeat for 10 times.
8. Crumbling paper
To never get bored with doing exercises, consider some fun ways of relieving pain in your fingers. Crumble paper! This exercise is beneficial because all of your fingers get involved as you squeeze a sheet of paper into a ball. After crumbling the first ball, relax for a few minutes and repeat for 20 times. Remember to be environmentally friendly and use recycled paper for this exercise.
Home remedies can also lend a helping hand. To get an instant relief from finger joint and arm pain, soak fingers and arms in warm water till you feel they are relaxed.
You shouldn’t feel any pain while trying these exercises, but if you do, stop exercising and contact your doctor. Also, be cautious of any past injuries, in which case always consult your doctor beforehand.
10. Five Finger Relaxation Technique
Apart from physical exercises, there are also psychological ones which can be helpful. One of the techniques used to relieve pain is called “Five Finger Relaxation Technique”. The idea behind is simple: you sit in a comfortable position, close your eyes and think of five positive things as you touch your thumb to every finger in turn.
There are a plenty of things you can think about: a favorite physical activity you were involved in, a loving experience, the sweetest compliment that was ever paid to you, or the most fascinating place you have ever visited. Positive mindset will eliminate the stress, and you will enjoy the calming effect of this exercise right after having done it.
Relax and stretch fingers: summary
All of these exercises can be done nearly everywhere and anytime. Moreover, they are generic; that is to say, you can practice them if you suffer pain from writing, playing an instrument, cleaning the house, etc.
Don’t wait until you give up working because of the pain in your fingers. Always find a few minutes to take preventive steps. So, being quick and simple, these exercises will not only help to relieve the pain, but will also serve as preventive means if practiced at a regular basis.
Please note: If you have injuries or long-lasting pain in any part of your body you should always consider visiting a doctor for advice, diagnosis and treatment. The tips and techniques suggested in this post are meant to help relax hands, fingers or wrist after lengthy typing activities, and not to cure any serious physical indications.
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