Exercises at Your Workstation: Hands and Feet
The easy exercises below can help relieve tension and soreness. Take a few minutes each day to do them right at your desk. They'll loosen up your muscles, keep you more alert, and make a big difference in how you work and feel. Set an alarm on your smartphone or watch to help you remember to do the exercises.
For your wrists, hands, and fingers
Wrist stretch
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With your hands in front of you, make gentle fists. Point your knuckles toward the floor and hold for a few seconds.
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Straighten your fingers and point them down. Feel the stretch in your lower arms.
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Slowly point your fingers up toward the ceiling. Hold for a few seconds.
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Relax and gently shake your hands out.
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Repeat all steps 3 times.
Arm shake
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While standing or sitting, drop your arms to your sides.
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Gently shake out your arms and hands for a few seconds. Relax. Repeat 3 times.
For your ankles and feet
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While sitting, slowly rotate one foot at the ankle, 3 times clockwise, then 3 times counterclockwise.
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Rotate the other foot 3 times in each direction.
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Relax and repeat 3 times with each foot.
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This exercise can be done while standing on one foot. Make sure to support yourself for balance.
If you feel pain or severe discomfort while performing these stretching exercises, please stop stretching and consult your healthcare provider.
Online Medical Reviewer:
Marianne Fraser MSN RN
Online Medical Reviewer:
Trina Bellendir PT
Online Medical Reviewer:
Vinita Wadhawan Researcher
Date Last Reviewed:
8/1/2024
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