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Exercises For Your Wrists and Back For Office Workers

By on April 4, 2019

If you are like most employees working at a desk, it is most likely that you experience wrist or back pains. If you are always huddled over your computer doing research and writing, it is common to experience wrist and back problems. If these problems go untreated, they can affect your productivity and affect your career. This article explores some exercises everyone doing writing jobs should consider.

Exercises for Your Wrists

Wrists exercises increase your hand’s flexibility and avert pain and other problems that can affect your work. They are the best preventive measure and also ease any growing pain in your wrists. Take a look at these exercises and try them out regularly:

  • Stretch Armstrong: start by holding your arms straight out in front of your body and in that position, raise and lower your hands in unison. At the same time, bending them at the wrist which helps stretch the muscles in your forearm. Repeat this routine several times to add wrist extensions and flexion.
  • Shake It Out: This is an easy routine to exercise your hands throughout the day. It entails shaking your hands vigorously as if they are wet and you are drying them. When using your computer, stop and do this routine regularly.
  • Finger pushups: Put your hands together in the prayer position and then stretch your fingers as far apart as possible but without separating them. The palm of your hands will also separate but the fingers should stay together. This is a good way to stretch your wrists and also relax your mind and come up with new ideas.
  • Cat claws: Create tight fists with your hands and then release and spread your fingers as far as possible. Do this quickly in quick short bursts over a few minutes and your hands will feel better in no time.

Back Exercises for Office Workers

Sitting all day at your desk poses health risks including weight gain, heart disease, diabetes, and many other issues. The WHO says 3.23 million deaths are as a result of lack of physical activity. Try these exercises for your back:

  • Rubberneck: Sit up, drop your neck to the right shoulder and after a few seconds repeat the sequence on your left shoulder.
  • Reach for the stars: While standing, interlace your fingers and stretch your hands as far up as you can.

Image 1: A worker stretching their hands

  • Side to side: Drop your chin towards your chest and then roll your head from side to side.
  • Shoulder shrugs: Raise your shoulders upwards towards the ears and then Repeat the routine several times for the best impact.
  • Head twist: Turn your head right or left and try to look over your shoulder as far as you can. Repeat the routine on the other side.
  • Knee to chest: Bend your knee and lift your leg to the chest then grab the leg and pull it up closer to the chest as much as you can. Hold it there for 10 seconds and repeat with the other leg.

These are only a few of the simple wrist and back exercise routines you should try to keep fit, avoid wrist and back injury or pain and work longer. Writers can also find more writing and exercises ideas from Write Zillas.

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