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Digital devices offer endless entertainment but they come with a hidden physical cost – a surge in chronic finger and wrist pain. The issue can begin early in childhood and potentially lead to serious joint issues, such as arthritis, while you are still young.
A study presented at the 2011 European Alliance of Associations for Rheumatology annual congress warned that excessive gaming could be damaging the joint health of young people. Rheumatic disorders are conditions that cause chronic pain in the joints or connective tissue.
Researchers compared 257 students between the ages of nine and 15 at two schools in the US. It focused on the effect of gaming devices on children’s joint health and found a direct link between long-term tech use and physical pain.
Students who used smartphones and gaming devices in “marathon” tech sessions experienced severe wrist and finger pain. The study noted that the risk of this discomfort doubled for every additional hour a student spent playing.
Addressing the issue needs a collaborative effort from parents and educators to monitor usage and from manufacturers to improve device ergonomics.
But simple daily stretches can help you maintain and protect your hand health.
The following movements keep wrists strong and flexible. By increasing blood circulation, these stretches can also reduce pain from repetitive movements throughout the day.
You can stand up or sit down to do these stretches, just make sure your spine is not rounded.
Try these exercises any time. You can do them first thing when you wake up, before you go to sleep or after playing sports or completing homework.
Figure of eight
Clasp your hands together and bend your elbows. Move your hands in the shape of a figure of eight, focusing on the movement coming from your wrists. Do this five times at a speed and range of motion that feel comfortable. Repeat in the opposite direction for five rounds.
Fan to fist
Stretch out both arms in front of you, keeping your wrists at shoulder height. Keep your arms straight, then spread your fingers and thumbs on both hands and imagine pressing the bases of your palms into a wall in front of you.
Try to find a good stretch in your wrists as you do this. Hold for two slow breaths. Next, make tight fists with both hands and turn your knuckles so they face the floor. Hold for two slow breaths. Repeat each movement five times.
Rotations
Press the palms of your hands together with your fingers and thumbs straight and pointed upwards, and your elbows bent. Rotate your hands in a circular motion in one direction, keeping them touching as you do.
Complete five rounds. Then repeat in the other direction for five rounds. Keep your rotations relatively slow so you can focus on feeling a good stretch. Finish by gently shaking your hands.
Finger tapping
This simple exercise improves circulation and joint mobility through gentle movement. Rest your fingertips on a desk and tap them in sequence: index, middle, ring then little finger. Then, touch each finger to your thumb one at a time to form an “O” shape. It is also a good idea to put down your devices and lift your hands every 30 minutes. Shake them or tap them gently on a flat surface to release tension.
