# Wrist and Forearm Relief After Keyboard Work

A gentle routine for hands, wrists, and forearms after typing or mouse work. Use light pressure and avoid numbness, tingling, or sharp pain.

- URL: https://forma-web.online/routines/wrist-and-forearm-keyboard-relief/
- Duration: About 6 min
- Admin slug: wrist-forearm-keyboard-relief

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Finger Open-Close

2 sets · 12 reps · 10s rest

Open fingers wide, then make a relaxed fist. Move smoothly and keep shoulders soft.

#### Steps
- Hold hands in front of you.
- Open fingers wide.
- Pause briefly.
- Close into a relaxed fist.
- Repeat smoothly.

#### Cues
- Open wide.
- Relaxed fist.
- Shoulders soft.

#### Common mistakes
- Clenching the fist hard.
- Tensing the shoulders.
- Moving through finger pain.

### 2. Wrist Flexor Stretch

1 set · 25s hold · 5s rest · both sides

Extend one arm with palm up and gently draw fingers back. Keep elbow soft and pressure light.

#### Steps
- Extend one arm with palm up.
- Keep the elbow softly straight.
- Use the other hand to draw fingers back.
- Hold with light pressure.
- Release and switch sides.

#### Cues
- Palm up.
- Light pull.
- Forearm stretch.

#### Common mistakes
- Pulling too hard.
- Locking the elbow aggressively.
- Stretching into numbness or tingling.

### 3. Wrist Extensor Stretch

1 set · 25s hold · 5s rest · both sides

Extend one arm with palm down and gently fold the wrist until the top of the forearm stretches.

#### Steps
- Extend one arm with palm down.
- Keep the shoulder relaxed.
- Use the other hand to fold the wrist.
- Hold until the top forearm stretches.
- Release and switch sides.

#### Cues
- Palm down.
- Gentle fold.
- Shoulder relaxed.

#### Common mistakes
- Pulling the wrist sharply.
- Raising the shoulder.
- Ignoring tingling.

### 4. Prayer Wrist Rock

2 sets · 8 reps · 10s rest

Press palms together lightly at chest height and move hands down until wrists stretch. Keep contact gentle.

#### Steps
- Bring palms together at chest height.
- Keep contact light.
- Slowly move hands downward.
- Stop when wrists stretch.
- Rock gently in a small range.

#### Cues
- Light palm contact.
- Small range.
- Wrists gentle.

#### Common mistakes
- Pressing palms too hard.
- Forcing hands low.
- Shrugging the shoulders.

### 5. Forearm Rotation

2 sets · 10 reps · 10s rest

Elbows by your sides, slowly rotate palms up and down. Move through a comfortable range without gripping hard.

#### Steps
- Keep elbows by your sides.
- Bend elbows to about 90 degrees.
- Turn palms up.
- Turn palms down.
- Move through a comfortable range.

#### Cues
- Elbows stay close.
- Palms rotate.
- No hard grip.

#### Common mistakes
- Gripping the hands hard.
- Moving from the shoulders.
- Forcing rotation past comfort.