Posted by: ugleepen | March 31, 2010

Flexibility and Stretching Ergonomic Exercises – Forearm

Let’s face it, most of us sit all day at our desk and don’t think about ergonomics too much. This type of static activity is not optimal for the joints and muscles that become shortened and tight when you are at a seated posture for 8 hours a day. The Forearm can really become strained with all the typing on the computer and writing that is required for a desk job.

Below are two ergonomic forearm stretches to perform in order to keep the blood flowing and eliminate any potential writing pain. For best results, take stretch breaks often throughout the day.

Forearm Stretches

Forearm Stretches

Forearm Stretches

  1. Wrist Flex
    • Stand up. Begin with your fingers and arms straight at waist height and pull your arm forward slightly.
    • Use the fingers of other hand to gently press the knuckles upward towards the arm, palm facing up.
    • Keep your shoulders relaxed during the stretch as you hold it for 5-10 seconds.
    • Repeat 2-3 times on the same side then switch to the other arm.
  2. Wrist Extension
    • Stand up. Begin with your arm straight at waist height and point your fingers up, which will position your palm parallel with the floor.
    • With the opposite hand, press the fingers back and stretch your wrist, while keep the fingers of both hands together. (Do not pull on fingers.)
    • Keep your shoulders relaxed during the stretch as you hold it for 5-10 seconds.
    • Repeat 2-3 times on the same side then switch to the other arm.

Please take care when doing any stretching or exercise and perform each one slowly and carefully. You should not experience any pain. If you do, stop immediately and consult your physician. In addition to exercise, an ergonomic pen can also aid in helping to alleviate any strain on tendons that can also cause forearm pain.

(Photo provided by ergonomics.ucla.edu)

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Responses

  1. […] that you are involved in high-risk activities for CTS. Then there are ways to give your hand and wrist relief. Also, you can give the hand a rest by learning how to use your non-dominate […]

  2. Good general info for desk workers.

  3. I think your blog is great. Just keep on! I think so, I will be back again.

  4. Nice information! thank you


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