5 simple exercises to reduce finger and wrist pain caused by using mobile phones

SKĐS - The habit of surfing the phone for hours causes many people to have pain in their fingers and wrists without noticing. If not treated early, this condition can lead to tendonitis and stiff joints.

A study published in the US National Institutes of Health (NIH) found that college students who used smartphones for about five hours a day were more likely to experience pain in their thumbs, palms, and wrists. What’s more worrying about the study is that over time, this can lead to stiffness, reduced grip strength, and even long-term hand strain.

Simple hand exercises not only reduce pain and stiffness, but also improve flexibility and blood circulation, helping muscles recover from excessive phone use.

Here are some simple exercises to help relieve hand and finger pain:

1. Wrist flexor and extensor stretch

How to do:

• Stretch one arm forward, palm facing down and fingers pointing outward.
• Using your other hand, gently pull your fingers/back of your hand toward you until you feel a stretch in your upper forearm (wrist extensor stretch); hold for 20-30 seconds.
• Then, turn your palm up and gently pull your fingers toward you to stretch the underside (wrist flexor); hold for 20-30 seconds.
• Repeat 2-3 times for each hand.

Benefits: This hand exercise helps relieve muscle and tendon tension in the forearms from holding/scrolling the phone for long periods of time.

Wrist flexor and extension stretches help relieve muscle tension from long hours of phone use.

2. Symmetrical stretch of the thumb and base of the thumb muscles

How to do:

• Spread your hand out, touch the tip of your thumb to the tip of your index finger, then touch your middle finger, ring finger, pinky finger - repeat 5-10 times (thumb to thumb symmetry).
• Then, using your other hand, gently pull your thumb toward the back of your wrist until you feel a slight stretch at the base of your thumb; hold for 15-20 seconds; repeat 2-3 times.

Function: The thumb, especially the base of the thumb, is used a lot in scrolling, typing, and holding the phone. This movement helps to exercise that area and relieves built-up tension.

How to do the thumb base stretch.

3. Tendon sliding exercises

How to do:

• Start with your fingers straight and your hand open.
• Bend only the top two joints of the fingers (keep the base joints straight).
• Then make a fist (bend all the knuckles).
• Then straighten back up. Do these poses slowly 5-8 times.

Benefits: Tendon gliding exercises can help the tendons in your fingers and palms move smoothly, reducing stiffness or "jamming" caused by repetitive small movements like scrolling up and down on a screen.

How to do tendon sliding exercises to help reduce stiffness in the tendons of the fingers and palms.

4. Wrist and forearm rotation exercises

How to do it

• Place your arms along your sides or place your forearms on a table; shake your arms gently as if shaking water, for about 10-15 seconds.
• Then rotate your wrist, palm facing up, then down, about 10 times.
• If you usually use one hand to hold your phone, switch hands during this exercise.

Benefits: This hand exercise helps reduce static load from holding the device, improves blood flow, and releases built-up tension in the wrists/forearms.

How to do hand rotation.

5. Spread your fingers and make a gentle fist

How to do:

• Starting with your hand open, spread your fingers wide and hold for 3-5 seconds, then relax; repeat 10 times.
• Then, make a light fist (thumb gripping the outside of the fingers), hold for about 5 seconds, then fully extend the fingers; repeat 10 times.

Benefits: This exercise can help counteract the constant tapping motion by moving the fingers through their full range, improving circulation and flexibility.

Spreading and grasping your fingers improves blood circulation and flexibility.

Tips to maximize the benefits of these exercises:

• Take frequent breaks when using your smartphone.
• Use another hand or change hand position.
• Avoid holding your phone in a way that causes your wrist to bend.
• Place the device on a cushion or surface to support your hand.
• In case of persistent pain, stiffness or tingling, consult a healthcare professional to prevent serious problems.

Source: https://suckhoedoisong.vn/5-bai-tap-don-gian-giam-dau-ngon-tay-co-tay-do-su-dung-dien-thoai-di-dong-169251104125220956.htm