Most of the companies have given work from home facilities to their employees in the midst of the Corona epidemic. In such a situation, most people have to spend 8-10 hours or more on a desktop or laptop, this causes stiffness, tightness, tightness in the eyes along with eye irritation or dryness, many people for a long time. They are also falling prey to physical health issues due to working till date. In such a situation, it is common to have pain in the paws, finger and wrist, most people have started paying attention to lower back stretching, neck stretching, shoulder stretching. But they do not pay attention to the stretching of the toes, wrists and fingers apart from the stretches or stretch exercises on the bed itself.
Apart from problems like carpal tunnel and tendinitis, fractures and sprains may require attention. Therefore, if you often feel pain in the paws, fingers or wrists of the hand, talk to your doctor about it.
But if you have pain or tension due to excessive activity. Repetition exercises such as: holding plank, dumbbell or cable incorrectly or giving too much load on the paws can also cause pain in the paws, wrists and fingers.
In such a situation, there is a need to do stretching of the paws, wrists and fingers, so that the stiffness can be reduced. Also, your muscles can become accustomed to working more or bearing stress. That’s why today we will tell you about the exercise of the paws / palm, wrist and fingers of the hand.
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1. Wrist Rotations
This is the best stretching for claws, fingers and wrists. To do this, extend the hand in front. Slowly, lower the fingers until you feel a stretch.
After this, try to pull the fingers upwards using the other hand, hold in the same position for 3-5 seconds.
Similarly, hold the fingers by the hand and stretch it downwards. Hold this also for 3-5 seconds. Do 3-4 reps on both the sides with both the hands.
2. Prayer position
Prayer position is also a common stretch. To do this, bring the palms and elbows to the prayer position. Try to bring the hands down to bring the stretch. This will introduce stress on the wrists, claws and fingers.
Keep in mind, take as much tension as you can bear in that position and hold it for 5-7 seconds. Keep the hands touching while taking them down. Repeat this stretch 5 times.
3. Thumb Touch
This exercise is also easy to do. To do this, first you have to move one hand forward and open its fingers completely. After this, each finger has to be touched with the thumb. When the finger and thumb touch, the rest of the fingers will remain straight. Touch each finger 10 times, repeat with the other hand.
4. Finger Lift
This stretch is done to increase the range of motion and flexibility of the fingers and toes. To do this, place the hand paw on a flat place or table. Gently lift one finger at a time off the table, then lower it. Similarly, lift each finger sequentially and after holding for 2 seconds, keep it in its place. Repeat this 10 times with each finger and do the same with the other hand.
5. Grip Strengthener
Stretching the grip strengthener removes the stiffness of the claws. You will need a soft ball to do this. After this, press the ball with as much pressure as you can and hold it for 5-10 seconds.
After that, release slowly and press again. Repeat 13 to 15 times on each arm. Do this stretch two to three times a week, but give your hands 48 hours to rest between sessions. Don’t do it if your thumb hurts.
Conclusion: You can do the above stretches at the office table, at home or anywhere. Doing these regularly can reduce stiffness, stiffness, stiffness and pain in the muscles. This will make it easier for you to do heavy work.