Best Wrist Stretches for When You’ve Been Typing All Day

The knowledge economy is super-great in many ways; it gives many of us the flexibility to work remotely, even during strange and trying times, and avoids the need to, you know, dig ditches or haul loads to make a living.

But at the same time, banging away on a keyboard all day comes with its own physical and mental challenges.

One of the biggest is the chance of repetitive stress injuries. All that typing can cause some serious long-term health effects, especially if you don’t have an ergonomic desk setup (say, if you’re working from the kitchen table for the time being….)

A few quick stretch breaks during the day can help you avoid aches, pains, and long-term damage, though. Plus, taking a few minutes to refresh and step away from the keyboard will help you feel better and more engaged throughout the day. Win-win!

As always, disclaimer time: Check with your health care provider before adding any new exercises. If anything feels painful, awkward, or uncomfortable, stop doing it immediately! You’re the best judge of what’s right for your body.

3 Easy Wrist Stretches to Relieve Typing Pain

Start by doing some general warm-ups and loosening exercises.

Flap your hands at the wrists like you’re waving with both hands, then do some gentle circles with your wrists, like twisting a doorknob.

Next, stretch your fingers out as far as they’ll go and hold for 5 seconds, then make fists and hold for 5 seconds. Repeat this 3 times.

1. Prayer Stretch

1. Start with your palms together in front of your chest just below your chin, with your fingertips pointed up and straight.
2. Slowly lower your hands toward your waist, keeping your palms pressed tightly together and your hands close to your body, until you feel a stretch through your wrists and forearms.
3. Hold for 15 to 30 seconds.
4. Repeat 2 to 4 times.

2. Flex Stretch

1. Extend your right arm in front of you with your palm up, at shoulder height.
2. Bend your wrist, pointing your hand toward the floor.
3. Use your left hand to gently press back on your right fingers, pulling them towards your chest until you feel a stretch through your wrist and forearm.
4. Hold for 15 to 30 seconds. Repeat 2 to 4 times.
5. Switch arms, holding out your left arm and using your right hand to pull back. Repeat 2 to 4 times.

3. Wrist Twist

1. Raise your right arm in front of you, hand level with your eyes and palm facing you.
2. Wrap your left hand around your right, with your left thumb under your right pinky across the back of the hand.
3. Use your left hand to gently turn your right hand so that the thumb points away from you.
4. Guide your hand down to the center of your chest until you feel a gentle stretch through the hand, wrist, and forearm.
5. Hold for 15 to 30 seconds. Repeat 2 to 4 times.
6. Switch arms, holding up your left hand and using your right to twist and guide downwards. Repeat 2 to 4 times.

Action Steps

• Do these stretches at least twice a day when you’re doing a lot of typing.
• Make sure to take breaks and do things other than type or use your phone in the day – the more different kinds of movement you get, the less your risk of repetitive stress injury.