Prolonged desktop work can lead to musculoskeletal problems ranging from pain and annoying pain to injuries. This month, we launched a SIX SERIES Showing how to stretch and strengthen the parts of your body to prepare them for marathon sessions on your desk. We will arrive a new exercise routine every week, each focused on a different area of the body, which will help relieve Work -related problems desktop.
Last week we publish Shoulder and chest exercises. This week we are addressing the hands, dolls, forearms and elbows.
For more information on how to be sitting affects the body, and why these exercises are important, read our First piece In the series.
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A routine for your hands, dolls, forearms and elbows
Writing and mouse for long periods is stressful for the muscles of the finger and wrist, as well as for forearms. The forearms are designed to collect sticks and extract fruits from the trees, not to touch a keyboard for eight hours in a row. As a result, the development of inflammation in the area is common. The scar tissue can also be developed from long -term inflammation, often where the forearm muscles bind to the elbows. The result is rigid fingers and dolls, painful joints and tennis or golf elbow, painful and inflamed tendons, among other conditions.
Do these exercises to help stretch and strengthen your hands, dolls, forearms and elbows. They are demonstrated by coach Melissa Gunn, from Pure Strength La, whose team trains desktops on how to protect their bodies through exercise.
- Place the five fingertips in one hand, as if grabbed a pinch of salt. Place a rubber band around the nails and open the fingers, pushing to the band's resistance and extending your fingers as far as possible, until you have an open hand. Repeat 5 times in each hand.
- Standing or sitting, gather the palms of the hands in front of your chest, at chest height, as praying. Slowly lift your elbows, with your thumbs against your body, and your hands will be demolished naturally. Do it until you feel a stretch on your fingers and forearms. Repeat 5-10 times.
- Place the flat hand, palm down, on a desk or table. Gently lift a finger once off the table and then drop it. You can also lift all fingers at the same time and then lower them. Repeat 5-10 times in each hand.
- Place the flat arm on a table or desktop with the doll hanging on the edge. Keep your arm straight while lifting your wrist towards the roof and stay keeping for 5-10 seconds. Gently lower the wrist towards the floor and keep it for 5-10 seconds. Repeat this 5 times for each wrist or do both together.
- Slowly ride the dolls in and out, 5-10 times on each side.
(The exercises came from Dr. Joshua T. GoldmanUCLA Sports Medicine; Melissa GunnPure strength; Tom HendrickxPivot physiotherapy; Vanessa Martinez Kercher, Indiana University-Bloomington, School of Public Health; Nico pronkHealth Partners Institute; Niki SaccarecciaLight inside yoga.)
