7 Hand and Wrist Exercises for Long Hours Home-Office Workers     

Most of us are spending much more time on our laptops as home-office workers since Covid-19 has spread around and we are at home. Moreover, we not only spend time online for work on our laptops, but we also spend more time on our computers to socialize, as well. This causes some muscle and joint pain in our hands and wrists and may cause edema problems. On the other hand, repetitive actions (such as typing and controlling the mouse) may also cause serious problems like RSI (repetitive strain injury) or carpal tunnel syndrome when they are done thousands of times a day. Research has shown that 1.8 million workers suffer from RSI per year. It is also found that half of the workers with computers in Sweden are affected by RSI, in addition to the fact that in Australia, even 60% of children complain about wrist problems.

7 Hand and Wrist Exercises for Long Hours Home-Office Workers     

Also, 6.7% of US workers will suffer from carpal tunnel syndrome in their lifetime. More than that, there are lots of hand and wrist problems that arise from repetitive actions. Here are some of those problems that are caused by using the computer too much.

  • Carpal tunnel syndrome
  • Repetitive Stress or Repetitive Motion Injuries (RSI)
  • Posterior cervical dorsal syndrome (“Mouse shoulder” or “Computer Back”)
  • Lumbar sprains and strains
  • Tennis elbow
  • Disc injuries

Since it may not be possible to be away from computers completely, it becomes much more important to find the best hand and wrist exercises to minimize or prevent these problems.

7 Hand and Wrist Exercises for Long Hours Home-Office Workers     

Benefits of Wrist and Hand Exercises

Even if you don’t suffer from any pain or injury in your wrists or hands, practicing some exercises can help you prevent the probability of having bigger problems.

Exercising may help to strengthen your hand and wrist muscles. Finding the best hand and wrist exercises and practicing them regularly makes your fingers more flexible. Furthermore, exercising the hands and wrists emphasizes joint health and increases mobility and stability that becomes weaker with age, as well.

Here are some of the best hand and wrist exercises you can perform while you give yourself a break from the computer.

 1. Wrist Flexion and Extension

Wrist flexion and extension means moving your hands up and down from the wrist joint when your fingers are tall. This exercise directly stimulates your wrist area and increases blood flow. It also prevents problems like carpal tunnel syndrome or RSI in the long term as well.

  • Stretch out your hands to the front.
  • Stretch your hand upwards until you feel a nice stretch while inhaling.
  • Hold this stretch for a while exhaling, release, and go back to the starting point.
  • Stretch your hand down as you inhale.
  • Hold while exhaling and release again.
  • Repeat this at least 5 times.

Wrist Flexion and Extension

 2. Wrist Flexion with a Fist

This exercise is basically the same movement of the wrist joint but should be practiced by making a fist with your hand. When you practice this exercise, it stimulates your entire arm.

  • Stretch out your hands parallel to the floor.
  • Make fists with your hands and stretch them downward while inhaling until you feel a nice stretch on your arm.
  • Hold this stretch for a while, then go back to the starting point by exhaling.
  • Repeat this at least 5 times.

3. Shaking Your Hands Out

Shaking your hands out is the simplest exercise that may be used when working on the computer. This exercise also helps to relieve stiff joints.

  • Stretch out your hands to the front.
  • Release any tension that you may have in your fingers.
  • Slowly shake your hands out by letting your wrist move gently.

7 Hand and Wrist Exercises for Long Hours Home-Office Workers

 4. Drawing Circles

Drawing circles with any part of your body help to relieve any tension in that body part. When drawing a circle with your fist, it stimulates the muscle joints on your wrists that are not used often while working.

  • Stretch out your hands parallel to the floor.
  • Make a fist with your hands and start to draw a circle in one direction while you are breathing.
  • Reverse the circle.

 5. Table Press

Pressing the table with the back of your hands and palms builds strength in the muscles between your wrists and elbows.

  • Put your hands on the table while palms face up.
  • Press the table with the back of your hands while inhaling.
  • Release when exhaling
  • Place your hands under the table, palms up.
  • Press the table with your palms while inhaling. This will strengthen your forearms.

Touching Thumbs

 6. Touching Thumbs

Touching each finger to your thumb increases coordination between finger joints, helps to stimulate that area, and increases blood flow.

  • Put your hands on the table, palms up.
  • Gently bring your thumb to the tip of each finger. Touch and press slowly.
  • Do the same sequence with your other hand as well.
  • Repeat this at least 5 times with both hands.

 7. Squeezing

Squeezing something, like a tennis ball or grip, is a great exercise to strengthen your wrists.

  • Put your forearms on the table.
  • Grip something and squeeze gently while breathing.
  • Hold the squeeze for a while.
  • Release everything.
  • Do this at least 5 times with both hands.


The exercises that strengthen and stretch your hands and wrist may vary, however, if you practice these seven hand and wrist exercises, then you can help prevent the problems that may occur in the long term in your wrists or hands from long term computer use. If you are looking for more hand and wrist exercises, you can check out this quick joint-freeing series from Jana-Long that will really help you to boost not only your hands and wrists but also your whole body and your mood while you are working.


Related: All You Need to Know About: Working Out on an Empty Stomach


The Top 3 Ways That You Can Improve Your Health Using the Vivoo App

The Vivoo app is revolutionizing the way that people are able to take care of their bodies. Instead of going to a doctor’s office and having to wait to get test results, people can use Vivoo strips to test their body’s overall health right at home. After using a urine strip, people have the opportunity to check what their body needs more or less right from an app on their phone. Not only is Vivoo convenient, but it can also play a vital role in a person’s overall health, wellness, and nutrition.

Vivoo strips, as well as the app, may be able to tell you something about your body that you didn’t know before. If you haven’t used Vivoo strips, it will be worth your while to do so. This post will detail the top 3 ways that the Vivvo app can improve your overall health and nutrition.

Improve Your Health to Become a Better You Using Vivoo

Vivoo strips and the Vivoo app are ideal for anybody that wants to improve their overall health. Whether you are a college student, a mother of three, or even a person that is utilizing in-home senior care, you will benefit from all Vivoo has to offer. The Vivoo app has various benefits such as:

  • Tracking UTIs
  • Tracking infections in the body
  • Monitoring liver function
  • Monitoring kidney function

In addition to these outstanding benefits, Vivoo also can play a key role in improving your body’s nutrition; here’s how:

1.   Track Your Ketones

Ketones are crucial in the body’s overall health and wellness as they are chemicals that the body creates when it breaks down fat to use as energy. In other words, the body makes ketones when it doesn’t have enough stored glucose, also known as sugar, into energy. For most people, their body only produces a small number of ketones (with the exception of those doing a ketogenic diet or those suffering from a chronic condition).

Ketones that are not used for energy will spill into the urine and when using Vivoo strips to improve your health, you will be able to track your ketones. Ketone‌s come‌ ‌in‌ ‌two‌ ‌main‌ ‌forms:‌ ‌BHB‌ ‌and‌ ‌AcAc.‌ ‌BHB‌ ‌is‌ ‌the‌ ‌dominant‌ ‌ketone‌ ‌and‌ ‌increases‌ ‌relative‌ ‌to‌ ‌AcAc‌ ‌during‌ ‌ketosis; Vivoo strips measure the urine’s acetoacetate (AcAc) level to determine whether or not there are too many ketones in it or not.

Vivoo strips can improve your health by letting you know if you have high levels of ketones in your urine which are dangerous for the body. Too many ketones may also be a sign of diabetes.

The Top 3 Ways That You Can Improve Your Health Using the Vivoo App

2.   Understand How PH is Linked to Nutrition

Vivoo strips measure the urine’s acidity and alkalinity levels which are determined by the body’s fruit, vegetable, and meat intake. The pH of urine provides valuable information about how one’s diet is impacting his or her overall health, especially in regards to the kidneys.

Vivoo strips will be able to tell you if your urine is acidic, alkaline, or optimal and will be able to offer suggestions as to what foods to eat to improve your pH balance which will improve your health.

3.   Check Your Hydration

Hydration is key to living a healthy life and maintaining a healthy diet. When one isn’t hydrated, not only will the body not perform at an optimal level, it will also likely feel lethargic and weak. Hydration has a direct impact on our heart, muscles, and brain and is also imperative for flushing our body of bad bacteria. However, staying hydrated can be challenging for some people. In fact, many people are dehydrated and don’t even know it. Vivoo strips are a solution to this issue.

Vivoo strips will analyze your hydration level and will tell you:

  • How to reach your optimal hydrated stated
  • What you can do to stay hydrated
  • How much water you should drink every day
  • How to maintain your electrolytes

Vivoo strips will measure the urine’s specific gravity to provide you with specific information about your hydration status. It will be in your best interest to take advantage of this information in order to improve your health.

Take Advantage of Vivoo Strips Today

Vivoo strips may be able to tell you things about your body you didn’t know and may even be able to help you understand things you didn’t understand before about why you feel a certain way. Don’t wait at doctor’s offices to find out what your body needs more or less of, find out right in the comfort of your own home. The Vivoo app will give you quick results in order to help you become the healthiest you possible. With the information you find, make it a point to try to improve your nutrition and then retest using Vivoo strips and the Vivoo app.