Join New Paradigm Wellness on Facebook: Computer users these stretches are for you! I know you are out there because you are reading this!
These are some tried and true stretches perfect for tired computer wrists. These stretches help prevent tendonitis in your wrist and elbows as well as carpal tunnel problems.
***Please consult your physician before starting exercise programs especially if you are injured.
1 . Oldie But A Goodie: Wrist Extensions and Flexion
Wrist Extensions: Pull fingers back towards you with your arm fully extended and add pressure with the opposite hand, pulling your fingers towards your face. Make sure you are sitting or standing straight and your shoulders are relaxed. Hold 5-10 seconds.
Wrist Flexion: Make a fist and then bend your wrist down then give overpressure with the opposite hand. Repeat both extension and flexion, 3-5 times every few hours to give yourself a break and keep arms flexible and loose. I like to shake my hands out between reps to further loosen my wrists.
2 . Breast Stroke In the Air.
This exercise opens the chest while stretching your nerves. If you feel a tingly feeling in your fingers your nerves are tight so be gentle. This tingle sensation should decrease with repetition. If it remains or worsens after the exercise then you are probably being too aggressive with the stretch.
Click Here for a Video Demo: Breast Stroke In The Air
a . Start by reaching your palms forward bending your fingers back and pushing the heel of your hands forward.
b . Slowly open your arms out to the side to feel your chest open up as you keep the tension on the fingers.
c . When you reach the end of your range, release the tension and start the motion over. Repeat 5 times. Inhale your breath as your reach forward, and exhale out as you open your arms.
3 . Prayer, Pivot , Prone
I have been giving this stretch out for over 20 years because it is so
good for posture and loosening tight shoulders and arms.
Click Here for a Video Demo: Prayer, Pivot, Prone
a . Start in the prayer position, pressing palms together. Pull the heels of your hands down towards your stomach.
b . Reach your arms as high as you can and then pivot the backs of your hands together.
c . Pull your elbows back and down as if reaching your elbows into your back pocket.
d . Rest and repeat 5 times.
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