Working from home or studying online, many problems are coming up related to pain. One such problem is thumb, wrist, and finger pain.

Most of the companies have given work-from-home facilities to their employees during 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 body along with burning or dryness in the eyes. Many people are also falling prey to physical health issues due to long working hours.

Yes, why not? With email or text messages on laptop or mobile throughout the day, so much typing has to be done for other work of the company. In such a situation, it is common to have pain in the paw, finger, and wrist.


Stretching Exercises for Wrist, Fingers and Claw



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.




Carpal Tunnel Syndrome

  • Pain in the thumb and the wrist can be present due to the problem of Carpal Tunnel Syndrome.



  • Pain in your wrist or hand can also be a sign of tendonitis. This is an inflammation of the tendons that connect your muscles to your bones.


Fracture And Sprains

  • 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.



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.

So today we will tell you about the exercise of the paws/palm, wrist, and fingers of the hand.

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 them in the same position for 3-5 seconds.
  • Similarly, hold the fingers by the hand and stretch them downwards. Hold this also for 3-5 seconds. Do 3-4 reps on both sides with both hands.


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 reduce 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.


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


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 it for 2 seconds, keep it in its place. Repeat this 10 times with each finger, and do the same with the other hand.


Grip Strengthener

  • Stretching the grip strengthener removes the stiffness of the claws. You will need a softball 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. 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.

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.

So, start with these exercises and keep your small bones healthy so that you can keep your work productivity top-notch. Do not neglect your wrist and finger bones and consult our expert doctors at Zenith Injury Relief & Wellness Clinic.

Call 972-210-0033 to schedule your appointment, and begin living your life pain-free.



Leave a Reply

Your email address will not be published. Required fields are marked *