Arm and hand pain: 5 simple stretches you can do at your desk


Arm pain, Carpal tunnel syndrome (CTS), Chronic pain, Hand pain, Wrist pain / Saturday, April 4th, 2009

Active Isolated Stretching lengthens and loosens overused muscles so the blood can bring in nutrients, oxygen and healing cells and take away the waste products and chemicals that cause pain. Think of yourself as an athlete with your arms and follow the practice of pre-event stretching. Your muscles need blood to work!

  1. Hold your arm straight with your palm up. Actively reach your fingers toward the floor and pull gently down and back at your palm with your other hand. Hold the stretch for two seconds, release and repeat ten times.
  2. Turn your hand palm down and hold your arm straight. Actively reach your fingers back toward your face and pull gently on your fingers this time. Hold for two seconds, release and repeat ten times.
  3. Now make a fist keeping your arm straight. Actively cock your wrist toward the floor and gently pull it farther toward your body with your other hand. Hold the stretch for two seconds, release and repeat ten times.
  4. Turn your arm palm up again and place the palm of your other hand on the back of the hand you are working on. Wrap your fingers around the fleshy part of your thumb and the crease of your wrist and gently twist your arm and hand away from the middle of your body. Hold the stretch for two seconds, release and repeat ten times.
  5. Last, turn your hand palm down and place your other palm on top of the back of the hand you are working on. Wrap your thumb around the pinkie side of your hand and twist your arm and hand toward your mid-line this time.

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