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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.

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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.