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Hand Exercises for Computer Users to Reduce the Risk of Arthritis

written by: Nicky LaMarco • edited by: KJ Fitness,Ink • updated: 5/30/2009

Working with your hands all day, especially typing, can lead to arthritis or carpal tunnel. One great way to keep those cramps at bay and to reduce your chances of getting arthritis is to do some hand exercises throughout your work day.

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    Computer Injury Facts:

    According to RSI-Therapy.com, carpal tunnel syndrome affects 7% of the United States population. 8 million Americans suffer from Carpal tunnel syndrome. There are more than 230,000 carpal tunnel surgeries done every year.

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    Finger Stretch:

    Stretch both arms out in front of you. Keep your right arm straight and use your left hand to pull back your index finger towards your forearm. Take a deep breath. Stretch your middle finger, then ring finger, and pinky. Complete the same stretches on your left hand fingers. This will stretch all of your fingers and make them more flexible. Hold each stretch for five seconds and repeat five times.

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    Hand Stretch:

    Put your arms in front as with the finger stretch. This time pull back all of your fingers towards your forearm. Switch hands. Keep your elbow locked out and arm straight so that your wrist bends. You should feel the stretch in your forearm and wrist. Hold each stretch for five seconds and repeat five times.

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    Fist Stretch:

    Stretch both hands out as if you are showing someone the number ten with your hands. Stretch your fingers and thumb apart from each other as much as you can. Count to five. Now make fists with your hands and tighten them as much as you can. Repeat five times.

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    Thumb Stretch:

    With your hands out put your thumbs into the palm of your hands. Keep your fingers outstretched. Hold for five seconds. Stretch your thumbs out for five seconds. Repeat five times.

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    Palm Stretch:

    Put your palms and fingers together. Lift up your elbows so that your forearms are parallel to the floor. Now push your hands downward. You should feel the stretch in your wrists and forearms.

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    Stretch Often:

    Stretch your hands every two hours for at least five minutes each time. Stretching is important to reduce any strains, cramping, and soreness that can lead to more severe problems in the future.