Release Wrist Pain From Typing: 5 Minute Daily Routine

If you spend a lot of time typing, this 5-minute routine is for you. We'll explore a few simple stretches you can add to your daily routine before sitting at your computer, during breaks, or at the end of the day.

Transcript

Hello, I'm Laia. Welcome to this daily routine for those who type a lot and have a tendency to have a little bit of wrist pain. You can do this practice seated at your desk, Standing up, And I would highly recommend that you do it right before you start typing, Perhaps when you take a break, And also as you finish your day. Let's go ahead and get started. Take a moment to find a comfortable pose where you can relax, Soften your gaze, Or close your eyes. Inhale through the nose. Exhale through the nose or the mouth. Whenever you're ready, You can start to blink your eyes open if you close them. And I invite you to take a moment to very gently start to open and close your hands. Just noticing how the hands feel, How the wrists feel. Inhale. And exhale. Pause the movement. Now make fists with your hands and take a moment here to Create tiny circles with your wrist. Again, First one away and then switching to the other hand. Breathe in And breathe out. One more inhale. And exhale release Now on your inhalation, Extend your left arm forward, Face the palm forward, And start to bring your right hand to stretch your fingers back. You don't have to stretch a lot, Just notice how it feels. You could also choose to do one finger at a time. And whatever you choose to do, Free. And if you did all the fingers at once, Take a moment now to do just the thumb. So face the palm out to the side and then gently stretch your thumb back. Very gently, Breathe in. Breathe out, Release your left hand. Inhale, Stretch your right arm forward, Face the palm forward. And again, Perhaps you draw all the fingers together until you can. Slowly press them back. Or if you choose to. Just do a few seconds. On each finger. Noticing how that feels, Breathing in and out. And finishing with the thumb. One more breath. Inhale. And exhale. Release the hand and take a moment to once again close and open the hands. Inhale. Exhale. On your next inhalation, Reach your arms out and out. Interlace your hands overhead and then draw the elbows down. You could leave the elbows separate or together. It's whatever feels best. And then begin to slowly do circle eight. With your wrists. If circle aids don't feel comfortable or your brain is like, What? Just do circles. One more breath in this direction. And then switch directions with the circles or the circle 8. Again, The intention here is not to go fast. But to mobilize through the wrists. Inhale. And exhale. Stop the movement. Now as you inhale, Release the hands, Lift them out and up again. Interlace the palms and flip your palms up toward the ceiling as you stretch the arms. You can keep your elbows relaxed or stretch them all the way. Breathe in And as you breathe out, Take your arms forward, Round your back a little bit and press through the heels of the hand. Inhale. Exhale. Release the hands, Inhale, Open the arms into cactus, Face your palms forward. And as you exhale, Draw the hands toward each other. Once again, Interlace the hands. And this time. . . Start to create gentle waves. From the hands to the elbows One way. And then the other. Breathing in and out. One more inhale. And Excel. Stop the movement, Release the wrist. And now take a moment to gently shake your hands. Inhale. Exhale. One more, Breathe in and breathe out. Stop the movement and now you could use your desk or you could use your thighs if you want to. Bring the backs of your hands to your thighs or to the desk. And then gently press the wrist forward. One more breath, Inhale. And exhale. Extend your arms forward as you breathe in, Face your palms forward. And as you breathe out, Externally rotate through the shoulders, Bringing the fingertips out and perhaps down. Exhale, Now rotate the way back and then start to rotate inward, Inward, Inward. Fingertips face toward one another. Inhaling your palms to neutral. And exhale, Release the hand. Soften your gaze or close your eyes. Take a moment to notice how you feel as you breathe in. And out. And once you feel ready, You can open your eyes again. And either start your work session, Continue or move on with the rest of your day. I hope that this short sequence helps you create a little bit of support for your wrists as you spend a lot of time typing. Until we meet again, Take care of yourself and be well.