What exercises should be performed every day by those who work at the computer, hands should be protected young

Although office work is considered a safe type of work, even it has its own list of occupational injuries. Stiff neck, crispy back and dry eyes are eternal companions of those who spend a lot of time at the computer. In this article, we will consider wrist tunnel syndrome Another insidious injury, from which you can protect yourself if you know the enemy in the face.



Complaints of pain in the wrist are often addressed by gamers, clerks and drummers - those whose work involves a large load on the hand. Editorial Board “So Simple” has prepared a checklist that will help you identify the disease in the early stages and gently prevent serious consequences.

Symptoms of carpal tunnel syndrome Why does the wrist hurt? The hand is formed by ligaments and bones, in this narrow space there are 9 more tendons and the median nerve. When you make a lot of small movements with a mouse or drumsticks, the tendons rub hard against each other, get many microruptures and swell. They also pinch the median nerve, which causes pain and unpleasant tingling.



The first bell may be numbness and acute tingling in the middle, large, index and occasionally ring finger. It may seem as if the fingers are stiff and swollen, and the hand is weakened. Sometimes the pain rolls at night - this symptom indicates that the disease is gaining momentum.

How to prevent carpal tunnel syndrome? Famous physiotherapist Matthew Hu, who works with the sore backs and hands of American esportsmen, advises the following.

1. During work, make sure that the wrist is not overstressed. Place it on the armrest of the chair just below the level of the table and put a special soft mat with pads or a towel under your hand. Don't worry, you'll quickly get used to the new conditions.
   
   
   
   
2. Maintain occupational hygiene and rest your brain and hands at least once an hour. If strict discipline is not your thing, set an alarm clock and arrange yourself 10-15 minutes of well-deserved rest. Flicking the mouse feed in social networks does not count!
3. If you feel pain in your wrist while performing household tasks, give yourself a break and change position. Do you often lie down in your sleep? Wear an orthosis or a special bandage at night to secure your hand in a neutral position and take the load off the median nerve.

If the tendons are already faltering and upsetting, try this simple set of exercises on different muscle groups of the hand to relieve excess pressure from the nerve. Do them carefully, gradually increasing the amplitude, and do not be afraid of moderate discomfort. It's not about the pain! Immediately stop movement if it is acute in the body.

1. Strengthen your brush. Take a small load in your hand (a dumbbell, a tin can or a bottle of water) and turn your palm up. Bend your hand at the wrist, alternate between slowly lifting the hand up and lowering. Repeat three times 15 times. Then turn your hand down and do the same.
   
   
   
   
2. Develop your fingers. Roll the towel into a small ball or use a tennis ball. Start slowly squeezing and unclutching the ball with your whole hand. Squeeze the ball 20 times with only your thumb and index finger. Another 20 times - grabbing the ball with all but the middle fingers.
3. Improve blood flow in the tendons. The following 3 exercises will help reduce pressure from the median nerve, expand the carpal canal and improve tendon slip. In the picture you see 3 positions. Smoothly perform them in a circle twice for 20 repetitions.
   
   
   
   
4. Stretching your thumb. Bend your hand in your elbow with your palm and squeeze your fist. Grab your thumb with the other hand and gently pull down, straightening your hand parallel to the floor. Straighten your palm with your fingers down (don't let go of your thumb!) and keep pulling, arching your wrist.
5. Stand up straight and extend the injured arm along the body. Then lift your hand down and stretch your fingers. Set this position and raise your straight hand until a slight numbness appears. To enhance the effect, several times raise your shoulder without lowering your hand. For better stretching, try to tilt your head in the opposite direction from the raised hand.

Other exercises stretch your wrist. Stretching is an extremely important stage of rehabilitation. It can be done during the working day. For example, pull your thumb in different directions. For greater effect, place the sore hand palm up on a horizontal surface (for example, a table) so that the thumb, middle and index finger are without support. With the other hand, gently press on the pillow near the thumb and hold the position for a minute. Fix the little finger of the sick hand on the table. Put your hand in your fist and turn to you. Squeeze the middle and index finger with the other hand and slightly pull away from yourself until you feel stretched. Do the same with your little finger and ring finger. Two sets 20 times per pair.





Tunnel syndrome of the wrist: what to do with severe pain? Of course, go to the doctor! Also try the following recommendations – they will help alleviate the suffering.

1. Working at the computer, fix the wrist with a bandage or elastic bandage. This will not cure the injury, but will protect the arm from complications.
   
   
   
   
2. Take more breaks. During rest, you can make a 5-minute cold compress, as well as improve blood circulation in the hand: put on the armrest, pillow, table or back of the sofa so that it is above the level of the heart.
3. Remember to warm up and self-massage. Put a small bottle, tennis ball or a special massage clip on the table and smoothly roll your forearm and palm over them.
4. Please be very careful with painkillers! Tablets can stop discomfort, but delay the moment when medical care is able to quickly reverse the disease. In order not to bring yourself to surgery and a forced break in work, be vigilant and do not start an illness.
   
   
   
   

Take care of your hands young, perform exercises daily, including for prevention, and the body will thank you with health and excellent health!