Sitting at a desk for long hours can put a lot of stress on your hands and wrists, particularly when you’re constantly typing or clicking. Over time, this repetitive motion can contribute to chronic tightness, aching, and the onset of arthritis. The good news is that you can prevent strain without stepping away from your workstation. Simple, short exercises done throughout the day can help preserve joint health, relieve tension, and minimize arthritis risk.

Start by taking a break every hour. Get up briefly, roll your shoulders, and let your hands hang loose to loosen up. Then try these easy movements right at your desk.

First, stretch your fingers. Reach your arm straight ahead, palm toward the floor. Use your other hand to carefully guide your fingers backward, feeling a mild pull from wrist to elbow. Hold for 15 seconds, then switch hands.

Next, make a gentle fist. Curl your fingers into your palm without squeezing tightly. Hold for a few seconds, then gradually unfurl your fingers, stretching them apart fully. Repeat this five times for each hand.

Rotate your wrists to improve circulation. Hold your arm out with your palm down and slowly turn your hand so your palm faces up. Do five slow rotations in each direction. You can also move your shoulder blades Gruppekurse- Yoga Pilates und Gesundheitstraining in Basel circular motions to ease strain radiating to your wrists.

Another helpful move is thumb stretches. Reach your thumb across your palm toward the outer edge of your hand. Hold for a few seconds, then release. Do this five times on each hand. This helps reduce rigidity in the thumb base—a common arthritis hotspot.

Don’t forget to adjust your workspace. Make sure your keyboard and mouse are at a height that keeps your wrists straight, not bent up or down. Use a soft cushioned support for your wrists, and keep your elbows at a 90 degree angle.

Even just one to five minutes of these exercises every hour can make a meaningful improvement. Over time, you’ll notice less discomfort, better mobility, and stronger, healthier joints. The key is consistency. Turn them into an effortless part of your workday. Your hands and wrists will thank you.