Statistics from the Bureau of Labor indicate repetitive motion injuries of the hands and fingers are now coming from a referral of constant hammering on your cell phone ~ and may lead to an average of 20 days or more a year away from work. Your repetitive muscle movements (calling and possibly more than 5000 texts a day) doesn’t have to turn into cramping fingers and hand muscle spasms. Stretching the hands is always good to do throughout your day as your fingers are taking a beating. But the fingers and hand muscles are the end points to your forearm muscles and are becoming sore and tight with each text. Here are some simple muscle therapy techniques for your hands and forearms to help prevent tendinitis and cramping muscles. If you take the time to work on your hands and arms, it will prevent those lost work days.
Broad Cross Fiber Massage of Top of Forearm
With your thumb/fingers, work across the belly of the muscles in one direction then the other, unweaving sore ropey muscles. Work both sides of the forearm.
Broad Cross Fiber Massage of Inside of Forearm
With your thumb/fingers, work across the belly of the muscles in one direction then the other, unweaving sore ropey muscles.
Massage of the Hand and Fingers
Work your way down into the hands and fingers, into the palm of the hand and work the thumb muscles especially.
Open up the finger joints, a very easy tug, grasping the whole digit, as they tend to get jammed from hammering on the computer, cell or tablet. This is not
Flushing the Muscles Toward the Heart
When you are done repeating that work several times up and down the arm, use your other forearm, pushing firmly but gently upwards toward the heart. Do this to both sides of the forearm.
This can be repeated often to keep your hands and forearm muscles relaxed and free of muscles tension.
Prevention and Self care is a way to ward off injury and those lost work days.
Go to ERGOheathy.com for more tips on a holistic approach to Ergonomics.
Kate Montgomery, ERGOhealthy Coach
All Photos from Kate’s book ~ End Your Carpal Tunnel Pain Without Surgery.
