Hand Therapist Approved Work from Home Stretches
Leave a CommentCo-author: Nicole Kertz, OTS
With more people working from home in the New Year due to COVID-19, there has been an increase in work related injuries. You don’t have to be a heavy manufacturing or construction worker to have work related injuries. Oftentimes, repetitive motions, staying in the same position, and poor posture can cause work related injuries. Desk jobs for example, consist of staying in the same, often seated, position with repetitive motions like typing.
To help prevent work related injuries, it is important to have a proper workspace set up and to take breaks often to get movement in and stretch. Sitting at a desk can often lead to discomfort in the neck, shoulders, and lower back. Repetitive motions can often lead to discomfort in forearms and hands. Below are simple stretches provided by our expert Hand Therapists that you can do while sitting at your desk at home or in the office to help prevent work related injuries.1
Triceps Stretch1
1. Raise your arm above your head and reach towards the opposite side.
2. Place the other hand on elbow and pull towards head.
3. Hold for 30 seconds and repeat on the other side
Pectoralis Stretch1
1. Interlock fingers behind back.
2. Push chest forward.
3. Hold for 30 seconds, repeat 3 times.
Neck and Upper Trap Stretch1
1. Start by sitting up tall in chair with both feet placed flat on the ground.
2. Place hand on top of head and gently pull head towards one of your shoulders until you feel a light stretch.
3. Hold for 30 seconds and repeat on other side. Alternate sides 3 times.
Tendon Glides2
1. Start with a straight hand.
2. Glide into a hook fist.
3. Glide into a straight fist.
4. End with a full fist.
5. Repeat 10 times on each hand.
Prayer Stretch3
1. Place palms together in front of your chest.
2. Slowly lower hands towards your stomach, keeping your palms together. You should feel this stretch under your forearms.
3. Hold for 30 seconds and repeat 3 times.
Wrist Stretches3
1. Place arm in front of you with palm facing up.
2. Bend at your wrist to point hand toward floor.
3. Place other hand on palm and further stretch forearm until you feel a mild to moderate stretch.
4. Hold for 30 seconds. Repeat 3 times.
5. Place arm in front of you with palm facing down and repeat same steps as above.
If you experience any pain when working from home or would like tips on how to best set up your workstation to prevent further injuries, contact an Athletico near you. Request a free assessment in-clinic or virtually through our Telehealth platform and our experts can provide recommendations for treatment options before your pain or injury worsens.
Physical therapy is usually the thing you are told to do after medication, x-rays or surgery. The best way to fix your pain is to start where you normally finish – with physical therapy at Athletico.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
Resources:
1. Healthline Editorial Team, & Minnis, G. (2020, May 5). Stretches to Do at Work Every Day. Healthline. https://www.healthline.com/health/deskercise#arms
2. Boston Sports & Shoulder Center. (n.d.). Exercise for Tendon Gliding and Finger Range of Motion. The Hand Center Boston Sports & Shoulder Center. http://www.bostonhand.com/common-problems/exercise-for-tendon-gliding-and-finger/
3. Health wise Staff. (2019, June 26). Carpal Tunnel Syndrome: Exercises. MyHealth.Alberta.CA. https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=ad1506
