Lockdown Exercises - Act now! Not later!
We are now typing on keyboards and our phones. modern workers have to contend with moderate pain in their wrists hands and fingers.
These exercises can help to get you moving normally, and safely, if you have a muscle or joint problem affecting your hand, finger or wrist.
There is evidence supporting the benefits of exercises, which should be incorporating into our daily lives. With 10 minutes, exercise per a day can relieve pain and prevent weaknesses and complaints, such as work-related musculoskeletal repetitive strains disorders,.
Self-massage and Exercise
It’s especially beneficial for you to massage the affected joints and soft tissue, - muscles tendons and ligaments
Before and after exercises your joints, massage them to encourage circulation, flexibility, range of motion and warms the tissue.
To do this:
1. You can self-massage by apply firm but gentle pressure during rub in a gentle slow circular motion, on the back of the hand, palm fingers and wrist.
2. Massage the joint and entire area focus on specific on painful points.
3. Press and hold each point for approximately 30 seconds.
Self-massage can encompass the entire hand, wrist, and forearm, as all of these areas are connected.
The recommendation is that self-massage practiced throughout the day for a few minutes at a time.
It can take several weeks to six months of consistent exercise before improvements are noticeable. Self-massage and exercises do not work for all clients, if the symptoms get worse or are severe, you should get medical advice. Medical treatment (massage therapy or physiotherapy) or surgery could be advised.
Tips for avoiding injuries
The tips below can help you avoid injuries:
1. Allow time to warm up and cool down properly.
2. Start slowly and build your activity level gradually.
3. Be aware that training too hard or too often can cause overuse injuries A mix of different kinds of activities and sufficient rest is safer.
4. Drinking plenty of water to stay hydrated
5. Choose clothes suitable for your type of exercise.
6. Initially use no weight, or very lightweights, when learning the exercises.
If there is persistent or intense muscle pain that starts during exercises stop exercising or right afterwards, or persistent muscle soreness that lasts more than one to two weeks, merits medical attention or advice.
Disclaimer:
The exercises suggested on this website are for educational and guidance purposes only, and the routines are not to be interpreted as a recommended as a specific treatment plan.
Exercise is not without its risks, and these or any other exercises may result in injury. To reduce the risk of injury, before beginning these or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions.