7 simple exercises for women to reduce hand and wrist pain during long work at the computer

With many women relying on working in front of a computer for long hours, whether in offices or from home, hand and wrist pain has become one of the most common health problems, as frequent use of the keyboard, mouse, or touch screens leads to repetitive stress injuries such as wrist pain, weak grip, and finger numbness, including carpal tunnel syndrome.

A study showed that working on a computer for more than 20 hours a week increases the risk of developing these problems, especially in women who tend to bend over for long periods or use devices that are smaller in size compared to their hands.

To relieve symptoms and maintain flexibility in the hands and wrists, women can practice 7 simple and quick exercises that can be performed at home or at work:

Downward wrist stretch: Extend the arm in front of you with the palm facing down, and gently pull the fingers upward for 15 seconds, repeating the exercise 5 times for each wrist.

Upward wrist extension: Extend the arm with the palm facing up, then gently bend your wrist toward the body.

Wrist flexion: to stretch the tendons of the extensor muscles and strengthen the nerves of the hand.

Wrist Rotation: Clockwise and counterclockwise circular motions to improve flexibility and increase blood flow.

Gratitude pose: Place your palms together in front of your face, press them together, then gradually lower your elbows to feel the stretch.

Opening and closing the hand: Close the hands to form a fist and then spread the fingers wider, to strengthen the grip and improve finger control.

Finger compression using a sponge or ball: Squeeze for 10 seconds and repeat the exercise 10 times to strengthen the hand and improve finger dexterity.

Experts also advise following healthy habits while using the computer, such as taking short breaks every 30-60 minutes, adjusting the height of the keyboard, maintaining an upright body position, holding the mouse gently, and drinking sufficient amounts of water to enhance joint flexibility and muscle health.

These daily exercises combined with healthy habits help women reduce hand and wrist pain, keeping them comfortable and productive in the long term.