BONUS: Get Middle-Of-The-Day Mini Self-Care Breaks
You know that feeling. You’ve been working all day at the computer designing presentations or graphics, answering emails, writing and more; and suddenly you notice the throbbing aches in your forearms, your hands feel crammed, and your fingers are constricted and aching.
It feels terrible, but thankfully with simple, beautiful stretches you can not only alleviate the pain, but you can build in mini moments of relaxing self-care throughout your day.
“Working at a computer activates so many muscles in the forearms, wrists and fingers that rhythmically work together in continuous motions,” says Dr. Todd Sinett. “This repetitive muscle use will result in fatigue, strains and possibly even carpal tunnel. Employing simple stretches for just a few minutes at various intervals throughout the day can help to make an incredible difference for the health of the muscles and one’s overall wellbeing.”
In tandem with the Backbridge, Dr. Sinett has created nine easy stretches for forearms, wrists and fingers that can be done right at your desk for relief of muscle overuse.
Dr. Sinett recommends doing these stretches once for every two hours of computer work and holding each stretch for 10-15 seconds. As you stretch, take deep breathes and relish in these few moments of self-care. The stretching combined with the breath work, will have a sweet calming effect on your total well-being.
Stretch #1 Targeting Wrists and Forearms
Make two fists and lay the backside of your hands flat on the Backbridge with your fists touching.
Stretch #2 Targeting Wrists and Forearms
Lie both of your wrists on the Backbridge with your palms up and your fingers facing towards you.
Stretch #3 Targeting Wrists and Forearms
Place the back sides of both your wrists on the Backbridge with your thumbs turned out.
Internally rotate both of your hands and place them on the Backbridge with your thumbs down and pointing away from you.
Stretch #4 Targeting Wrists and Forearms
Place your wrists on the Backbridge, palms facing you, and lean into stretch.
Stretch #5 Targeting Wrists
Place the Backbridge with the short end right in front of you. Cross your fingers over one another and place the backs of your wrists on the Backbridge, palms facing you. Lean into your wrists.
Stretch #6 Targeting Interior Wrist and Forearm
Place the Backbridge with the short end at the edge of your desk, against the wall. Ideally you want it an arm’s length away. Place your hand on the Backbridge. Keeping your arm straight, lean into your wrist. Repeat with other arm.
Stretch #7 Targeting Wrist and Finger Flexor
Place both of your hands on the long edges of the Backbridge, turned in towards one another with your palms down. Lean over the Backbridge and slightly bend your elbows, pushing down until you feel the stretch in your wrists and fingers.
Stretch #8 Targeting Thumbs and Hands
The thumb stretches work on a muscle called the opponens polliciis and help you maintain mobility in your hands. Place both of your thumbs on one long edge of the Backbridge and gently push down.
Now place your thumbs on opposite edges of the Backbridge and push into the Backbridge.