6 Hand Exercises to Prevent Hand-Related Syndrome

Frequent stretching and hand exercises can help stimulate blood circulation in the affected area. You can also prevent problems that may arise from constantly taking a fixed posture.

Here are 6 hand exercises to prevent the hand-related syndrome. Hands allow us to perform many daily activities, so we have a lot to thank for.  Taking care of your hands is, of course, important. The best way to take care of your hands is to do some simple hand exercises.

We often constantly perform certain activities that harm our hands, which is not good for hand health in the long run. There are two syndromes that affect hand function.

These syndromes are mainly caused by maintaining poor posture in the hands for long periods of time. The two diseases are carpal tunnel syndrome and de Quervain’s disease.

carpal tunnel syndrome

carpal tunnel syndrome

Carpal tunnel syndrome occurs when the nerves in the wrist are affected by tendon and bone compression due to poor hand posture. Some of the various symptoms are numbness in the fingers and intense pain that limits hand movement. Many people from various occupational groups may develop this syndrome.

  • This syndrome can be prevented by observing the posture of the hands during various activities.
  • It is also important to give your hands a break from repeated postures and do proper exercise.

de quervain bottle

De Quervain’s disease, also known as tenosynovitis , primarily affects the thumb joint. Symptoms include pain, swelling, and numbness. In severe cases, the thumb tends to bend.

  • This syndrome particularly affects the right hand, as mobile devices are mainly used with the thumb.
  • To prevent this syndrome, you should alternate your thumbs, keep your hands in good posture, and do simple exercises.

Although this syndrome is not very serious, it can cause very annoying consequences. Also, if you ignore the pain, it will only get worse until you can no longer do your daily activities. In the worst case, you may need surgery.

The following 6 exercise routines are very simple and can be done at any time. These exercises will help prevent two syndromes that can affect hand function.

6 Hand Exercises to Prevent the Syndrome

1. Rope Workout

6 Hand Exercises to Prevent the Syndrome

Bring your two palms together so that they become one.

  • Then, remove and attach your fingers one by one. 
  • Do 5 reps for each finger.

2. Pinch Exercise

Touch the tip of the other finger with the tip of your thumb. 

  • Start with the index finger, finish with the little finger, and go back to the index finger.
  • Do 5 reps for each hand.

3. Butterfly exercise

butterfly movement

Bring your hands together and bend your fingers back as far as possible. 

  • Hold this position for at least 5 seconds.
  • Then, interlock and squeeze your fingers for 5 seconds.
  • Do this exercise 10 times a day.

4. Valley Exercise

To do this exercise, interlock your fingers and form a straight line.

  • Bend your fingers downward while moving your wrist up. Wait a few seconds and return to the original position.
  • Repeat 10 times a day.

5. Hill Workout

hill workout

Attach both hands.

  • From this position, stretch your fingers toward the ceiling while keeping your hands at chest level.
  • Bring your palms together and lower your arms as far as you can near your waist . Then return to original position.
  • Repeat 10 times a day.

6. Swing Exercise

Attach both hands. Then raise your hands to chest level.

  • Press the opposite palm with one palm for at least 5 seconds.
  • Finally, return to the original position and repeat with the opposite hand.
  • Do this exercise 5 times daily.

Especially if you work in an office, don’t forget that you need to do these hand exercises to avoid problems next time.

How about this article?

Leave a Comment