Constantly Typing?
Try these simple stretches to prevent tingling and numbness in your fingers.
PREVENT NUMBNESS IN YOUR FINGERS.
Typing and mouse work creates repetitive stress on your wrists and forearm muscles. In our technology driven worlds we place high demand on on our hands and wrists to perform repeated activities. Using a keyboard or mouse puts our wrists into extension for long periods of time. This unidirectional focus will eventually lead to shortening of the agonist muscles involved in this motion and the lengthening of the antagonistic muscles. Simply put, it creates an imbalance of the muscles in our forearms. Our wrists are meant to move in all directions. Not just one! Eventually this limited movement pattern will narrow the space and cause compression of the nerves that run through your carpal tunnel.
WHAT’S THE PROBLEM?
Continuous demand placed on your wrist joints may lead to inflammation, mechanical compression and pain that may lead to tingling and numbness in your fingers and hands. Of greatest concern is the risk of getting carpal tunnel syndrome which is an entrapment of the median nerve and could eventually need a surgical intervention.
STRETCH IT OUT…
Stretch your wrist extensor muscle group.
Understandably your still have to type and use a computer but try to combat this overuse with these stretches. I recommend incorporating these stretches into your daily routine at frequent intervals while using a keyboard, mouse or really any other repetitive hand task. Pain/numbness are often the last thing to appear with a dysfunction signifying that the problem has most likely been around before your body let you know.
To start your stretch extend your entire arm in front of you keeping your elbow straight. Gently use your opposite hand to pull your extended arms hand down and towards your body. Hold this stretch for 10-15 seconds. Don’t forget to do both wrists!
ROLL IT OUT…
Use a tennis or lacrosse ball to do some self massage and work out the tight muscles or your forearms. Place your forearm and hand on your desk palm facing down in front of you. Use your other hand to apply pressure onto a ball placed close to your elbow in the “meaty” muscular area. Roll the ball around with varying degrees of pressure scanning the area. If you find a spot that hurts, hold pressure to tolerance downward for a few seconds until the pain decreases and then move on to find your next “spot.” For added intensity try moving your wrist in different directions while holding compression on your ball. Repeat as needed to tolerance.