Wrist stretches for the keyboard worker & carpal tunnel

Do you find yourself with issues in the hands, wrist, or arms during a long shift at the computer? As with any repetitive stress issues, taking breaks and stretching are important. How do we stretch, though? Some areas are less easy to figure out than others. Here we will focus on the wrist.

Again, I'd like to preface with the fact that I'm not an expert in this department, and to trust your body. When stretching any part of the body, take it very slow at first until you know your limits. 

Also note that bouncing stretches are not good. This is where you take it to the stretching end point and bounce back & forth ala cheesy 80s workout videos. This can cause tissue damage as you're forcefully pushing past your natural level of flexibility. You want to take it to where it feels like a good stretch without pain. Hold it here for 3-5 deep breaths, and back out from the stretch at any time. You may only last through a breath or two before it's too intense and that's okay. Many of these areas have not been stretched much and I cannot stress enough to take it slow and listen to the signals your body is giving you.

1. One-arm assisted wrist stretch:

• Note that the image above is a person with high flexibility. This one can be very intense - don't overdo it!
• Sit in a chair with your feet flat on the floor. Extend your right arm out in frong of your right shoulder with your palm facing up. Use your left hand to gently pull your fingers toward you.
• Slowly let go of your right hand and turn your hand so your palm faces down. Using your left hand, gently pull your fingers toward you and hold for five deep breaths. Then release and repeat these two stretches with the left arm.
• If it's feeling okay, repeat both stretches two times on each wrist, and then shake out your hands to release your wrists. Allow your wrist and arms to fully relax for a few moments and adjust.

2. Palm-to-palm wrist stretch

• If either of this cause you pain, back out until there isn't pain, or just plain stop. If the pain is in the wrist, you may have some cramped space in your carpal tunnel.
• Sit in a chair with your feet flat on the floor. Bring the backs of your hands together in front of your chest, so your thumbs are pointing in. Press them together, and lower your elbows slightly to increase the stretch. Hold for five deep breaths.
• Then turn your hands around so your palms are touching, with your thumbs pointing away from you. Press every fingertip and the base of your palms together firmly, again lowering your elbows slightly to increase the sensations. Stay for five deep breaths.
• Repeat these two stretches for a total of three times. Then shake out your hands to release your wrists.

3. Hand on the wall stretch

• Positioning of your hand relative to your body affects the stretch - if your hand is further behind you than your body it will create a more intense stretch that reaches up through your pecs.
• Place the palm flat against a wall with all five fingers spread. Fully extend the arm and take several deep breaths. Slowly turn your head towards the opposite side and take another deep breath. Hold the stretch and return your head forward.

If you're looking for relief for general computer posture including shoulders, neck, and back: look up brugger relief position. It's a great exercise that is easy to do.