Exercises to relieve hand numbness for office workers.

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

The outbreak of autoimmune diseases such as rheumatoid arthritis causes destruction of the hand joints, leading to premature osteoarthritis.

To prevent or slow down these conditions, Dr. Pham The Hien (Sports Medicine Unit, Nguyen Tri Phuong Hospital) introduces some simple exercises that can be done at home to increase muscle strength, improve range of motion, and protect the hands from the risk of degeneration.

First, warm up: If your fingers are sore and stiff, try warming them up before exercising. You can apply a warm compress or soak your hands in warm water for 10 minutes. For a deeper warming sensation, rub a little cooking oil on your hands, wear rubber gloves, and dip them in warm water.

1. Hand-gripping exercise:Stretch your hand as much as you can until you feel tightness, but no pain. Gently clench your fist, thumb first, hold for 30-60 seconds, then spread your fingers apart. Do this with both hands, repeating 4 times. This exercise strengthens your hands, improves mobility, and helps reduce pain.

Hand-gripping exercise. Photo: PT

2 Finger stretching exercises:Place your palms flat on a table, gently flattening your palms against the surface (be careful not to use force from your finger joints or wrists), hold for 30-60 seconds, repeat 4 times, and do this with both hands.

Finger stretching exercise. Photo: PT

3 Claw exercises:This exercise helps improve the range of motion in your finger joints. Hold both hands in front of you, palms facing you. Curl your fingers so that the tips of your nails touch the base of your fingers, making them look like "claws." Hold for 30-60 seconds, then release. Repeat 4 times for each hand.

Claw exercises. Photo: PT

4 Exercises to improve grip strength:This exercise helps you open doors more easily and prevents objects from falling. Hold a soft ball in your palm and squeeze as tightly as possible. Hold for a few seconds, then release. Repeat 10-15 times with each hand, 2-3 times a week, but take a break of about 2 days between sets. Do not do this exercise if your thumb is injured.

Exercises to improve grip strength. Photo: PT

5 Exercises to Increase Grip Strength:This exercise strengthens the muscles in your fingers and thumb, making it easier to unlock doors and open food packages. Squeeze a soft ball between your fingers. Hold for 30-60 seconds. Repeat 10-15 times with both hands, 2-3 times a week, but take a 2-day break between sets. Do not do this exercise if your thumb is injured.

Exercises to increase grip strength. Photo: PT

6 Finger-Raising Exercises:Place your hands on a flat surface, palms facing down. Gently lift your fingers up and then slowly lower them down. You can lift your thumb and other fingers simultaneously. Repeat 8-12 times for each finger. This exercise helps increase the range of motion and flexibility of your fingers.

Finger lifting exercise. Photo: PT

According to TTO