Exercises to treat hand numbness for office workers

Hand diseases such as numbness in the fingers due to carpal tunnel syndrome, trigger finger, and flexor tendonitis are often seen in office workers due to frequent keyboard use.

The outbreak of autoimmune diseases such as rheumatoid arthritis causes destruction of hand joints, early osteoarthritis.

To prevent or slow down these diseases, Dr. Pham The Hien (sports medicine unit, Nguyen Tri Phuong Hospital) introduces some simple exercises that can be done on the spot to increase muscle strength, improve range of motion, and protect hands from the risk of degeneration.

Warm up first: If your fingers are sore and stiff, try warming them up before you start exercising. You can apply a warm compress or put your hands in warm water for 10 minutes. For a deeper warm-up, rub some cooking oil on your hands, put on rubber gloves, and dip them in warm water.

1 Hand grip exercise:Stretch your hand as far as you can until it feels tight but not painful. Gently make a fist with your thumb in front, hold for 30-60 seconds, then spread your fingers wide. Do both hands, repeat 4 times. This exercise strengthens your hand, increases mobility, and helps relieve pain.

Hand grip exercise. Photo: PT

2 Finger Stretching Exercises:Place your hand flat on the table, gently flatten your palm to the table surface (be careful not to use force from your knuckles or wrists), hold for 30-60 seconds, repeat 4 times, do both hands.

Finger stretching exercise. Photo: PT

3 Claw Exercises:Helps improve finger joint range of motion. Hold both hands in front of you with palms facing you. Bend your fingers so that the tips of your nails touch the base of your fingers, creating a “claw” shape. Hold for 30 to 60 seconds, then release. Repeat four times per hand.

Claw exercises. Photo: PT

4 Exercises to increase grip strength:Helps you open doorknobs more easily and avoid dropping objects. Hold a soft ball in the palm of your hand, squeezing as tightly as possible. Hold for a few seconds and then release. Repeat 10-15 times with each hand, 2-3 times a week, but rest for about 2 days between sessions. Do not do this exercise if your thumb is injured.

Exercises to increase grip strength. Photo: PT

5 Exercises to Increase Grip Strength:Strengthens the muscles in your fingers and thumb, making it easier to open locks and packages. Pinch a soft ball between your fingers. Hold for 30-60 seconds. Repeat 10-15 times with both hands, 2-3 times a week, but rest for about 2 days between sessions. Do not do this exercise if your thumb is injured.

Exercise to increase grip strength. Photo: PT

6 Finger Lifting Exercises:Place your hand flat on a table with your palm facing down. Gently lift your fingers up and then slowly lower them. You can lift your thumb and other fingers at the same time. Do 8-12 reps per finger. This exercise helps increase your range of motion and finger flexibility.

Finger lift exercise. Photo: PT

According to TTO