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Quick & Effective Hand Stretching for Gamers

From Dr. Z - Carpal tunnel syndrome specialist

Hand Stretching for Gamers

Hand stretching for gamers can reduce hand pain and carpal tunnel syndrome. In fact, these stretches can eliminate symptoms AND prevent them from occurring.


Perform these hand stretching exercises with a mild intensity level. That means, when doing them, stretch to the point where you feel mild discomfort, but not more. Of course, if you feel unusual pain with the stretch, discontinue and speak with your doctor.




Palm & hand stretching for gamers

1. Palm & Hand Stretch

person with their palm against a wall

1. Start with your left hand. Put the palm against the wall and then spread all fingers widely. 

2. Now extend (straighten) the elbow while pressing into the wall. 

3. Next, take a few breaths. Then bend your head sideways, trying to touch your right ear to your right shoulder. 

4. As you do, bring your left shoulder inward slowly, as if facing the wall. Hold this position for 30 seconds. 

5. Repeat for the left hand, and then repeat the cycle again.

2. Prayer Stretch

woman doing a prayer stretch
  1. Push both palms together, keeping fingers together and pointing up, in a “prayer position”. Keep both hands close to your chest and in front of you. 
  2. Next, relax your shoulders and slowly raise both elbows. Hold this position for 30 seconds. 
  3. Then drop your hands at your side and shake them out vigorously for a few seconds. If they warm up, it's becasue blood is flowing through them. 
  4. Repeat this exercise again.

3. Stop Stretch

palm and fingers stretching exercise
  1. Hold one hand up as if you’re saying, “STOP!” 
  2. With the opposite hand, reach up and grab your fingers. 
  3. Then pull them backwards. 
  4. Maintain this position for 10 seconds. 
  5. Drop both hands at your sides and shake them out vigorously for a few seconds.
  6. Repeat the exercise one more time.

4. Finger Stretch

index finger stretch
  1. Stretch each individual finger. 
  2. First, grab your straightened index finger.
  3. Next, gently pull back on it and hold this position for 5 seconds. You will feel the base of the finger stretch. 
  4. Repeat this exercise again for each finger. (The thumb is exercised separately, as shown next.)

5. Thumb Stretch

thumb stretching exercise
  1. All hand stretching for gamers should employ a separate thumb stretch. That's because the thumb is the finger most affected by carpal tunnel, so stretching it is important.
  2. Grab and rotate your thumb like a helicopter blade. 
  3. Do so several times, and then change direction. 
  4. Also, as a final step, pull your thumb backward, slowly and gently. 
  5. Hold that position for 10 seconds. Then switch hands and repeat.

6. Finger Interlace Stretch

interlaced finger stretching exercise
  1. Interlace your fingers. 
  2. Then rotate both palms so they’re facing away from you. 
  3. Next, push out and straighten out your arms while all fingers remain interlaced.
  4. Hold this position for 10 seconds. 
  5. Then drop both hands to your sides and shake them out vigorously. 
  6. Repeat the exercise once again.

7. Helicopter Stretch

man twirling his hands over his head
  1. With both hands held high, make lose fists. 
  2. Next, make slow circular motions with each fist, rotating around your wrist joint. (Pretend each thumb tip is making circles on the sky.) 
  3. Try to make those circles as big as you can, for about 10 seconds. 
  4. Switch directions for another 10 seconds.
  5. Drop your hands to your sides and shake them out. 

Summary

Hand stretching for gamers sounds like a good idea, but few people actually do them as a preventative measure. Most people only start them when their hands or fingers begin to hurt or go numb.


But if you don't wait, and instead periodically do these exercises while playing, you'll avoid getting carpal tunnel syndrome.


For certain, once the pain, numbness or tingling starts, it’s much harder to treat. So carpal tunnel prevention with the proper stretches is the key to always having healthy hands.

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