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    Techie Stretches
    Stretches for Electronics Users

    The following hand and wrist exercises can help reduce the risk of injuries when using handheld electronics:

    Note: These exercises should never be painful when completing them. You should only feel a gentle stretch. You should stretch both sides. Should you experience pain, please consult a hand therapist or physician.

    1. Fold your hands together and turn your palms away from your body as you extend your arms forward. You should feel a stretch all the way from your shoulders to your fingers. Hold for ten seconds and repeat eight times.

    2. Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to hand. Hold for ten seconds and repeat eight times.

    3. To stretch the upper back and shoulders, place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. Stretch both the right and left arms. Hold for ten seconds and repeat eight times.

    4. To stretch the triceps (the backs of the upper arms), raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. Stretch both the right and left arms. Hold for ten seconds and repeat eight times.

    5. To stretch the forearm and wrist muscles, extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend the hand down toward the floor. Then turn the palm up and stretch the hand up toward your body. Hold for ten seconds and repeat eight times.

    6. Open up your hands and spread your fingers as far apart as possible. Hold for ten seconds and repeat eight times.

    Gentle strengthening exercises may be used to complement these stretches, to rebalance the muscles in the hands and arms, and prevent problems. Consult a hand therapist for appropriate exercises.

    More Tips for "Techies"

    Professional hand therapists are highly specialized physical or occupational therapists with expertise in the delicate and essential functions of the hands, wrists, arms and shoulders.

    Call 401-444-5178 for more information about hand therapy at Rhode Island Hospital.

    Source: American Society of Hand Therapists