With monotonous work with the hands, the hands usually get tired quite quickly, and their muscles become numb. If you do not relieve tension from them in time, at best, the effectiveness of the activity performed will noticeably decrease, at worst, a pinched nerve may occur, which is fraught with severe painful sensations. Special exercises will help prevent this development of events.
Instructions
Step 1
The alternating tension and relaxation of the hands will help relieve tension from the hands. To do this, lower your hands down and clench your fists. Fix this position for 2-3 seconds, then open your fist sharply, spreading your straight fingers as wide as possible. Repeat the exercise at least 5 times.
Step 2
Exercises for the wrist are effective when working monotonously at the keyboard. Spread your arms to the sides and perform circular rotations with your hands, first in one direction, then in the other direction for 1 minute. At the same time, the hands should remain in a relaxed state. When performing such an exercise, it is very important not to bring to painful sensations.
Step 3
Then clasp your hands in the lock in front of your chest and perform rotational movements up and down with your hands so that one hand or the other is alternately at the top. At the same time, you cannot unclench your fingers, your hands should remain relaxed. Do the exercise for a minute.
Step 4
Another exercise from the same series is performed as follows. Leave your hands in front of your chest, press your palms together. Pull them down with your fingertips away from you, then lift them up and finally towards you. Repeat 10-15 times.
Step 5
After that, open your palms and extend your straight arms in front of you. Lower your hands down, fix the position for a few seconds, then lift up. Repeat the exercise 20 times.
Step 6
Exercises to relieve tension from the fingers. Press your palms together and set your little fingers aside without unclenching the rest of your fingers. Then do the same with the nameless. Return them to their original position and set your thumbs aside, then index fingers. Repeat the exercises 5 times. After that, without changing the starting position, lightly press the fingers of one hand on the fingers of the other. Then do the opposite. Repeat at least 10 times.
Step 7
Exercises that include rubbing and shaking your palms together will help increase blood flow to your hands. Without opening your palms, lower your hands down and rub your palms together up and down. This will warm them up perfectly. After that, unclench your hands and shake them, as if shaking them from water. Thanks to such exercises in the hands, normal blood circulation will quickly be restored and muscle tension will decrease.
Step 8
If it is necessary to restore the activity of the hands after any injuries, it is best to work out with a simulator such as a wrist expander. It is a small ring made of rubber. Take it in your hand, squeeze as hard as possible, then relax your hand. Do this exercise for 10-15 minutes intermittently, preferably several times a day.
Step 9
The advantage of the expander is that you can practice with it anywhere. In addition, it also strengthens and develops the muscles of the forearm. Only if you will be using it after an injury should you first consult with your doctor.
