We can hardly imagine life without mobile phones, as they have become an essential part of our daily lives. From working on the go, to chatting or scrolling, to watching videos, our hands hardly get any break. While smartphones make our lives easy and convenient everything just a touch away, extended usage can lead to throbbing pain, thumb strain, wrist discomfort and stiffness. This issue has become especially common among young children, students, office workers and anyone who spends long hours on their phone.

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If you have been experiencing numbness, tingling or pickling sensations in your muscles, it is most likely due to overuse of hand muscles, repetitive movement and poor posture. Worry not, simple daily stretches can work amazingly well to loosen muscles, improve flexibility, and reduce pain.

Also Read: Healing Hands: 7 Hastha Mudras To Relieve Wrist Pain In Yoga

How Does Mobile Use Lead to Hand or Finger Pain?

Using your phone for extended hours affects your hands in several ways:

Repetitive thumb actions from texting and scrolling add extra strain on the thumb joints.

Clenching the phone tightly stresses the small muscles of the hand.

Bending the neck and wrist for a long duration adds extra stress and tension to the wrist and forearm.

Motionless holding position impedes normal blood flow to the fingers, causing stiffness.

Overuse of mobile phones may lead to certain medical conditions, like:

Texting thumb (De Quervain’s Tenosynovitis)

Trigger finger

Wrist tendonitis

Nerve compression

The easiest way is to take short breaks and perform simple hand movements, which can alleviate pain and avert long-term strain. Here we have curated 5 simple exercises to ease pain.

5 Simple Exercises to Mitigate Finger/ Hand Pain

Thumb Stretch

This simple exercise eases tension caused by continuous scrolling and texting.

How To Do?

Hold your hand out with fingers straight.

Gently pull your thumb backwards using the other hand.

Stay in this position for 10–15 seconds.

Repeat 3 times on each hand.

Benefits:

This stretch enhances thumb flexibility and reduces joint stress.

Finger Flex / Extend

This exercise is perfect for relieving stiffness from typing and gripping your phone for long hours.

How To Do?

Make a gentle fist.

Slowly open your hand, spreading your fingers wide.

Hold on for 3-5 seconds, then relax.

Repeat 10–12 times.

Benefits:

It relaxes finger tendons tension, improves mobility, and promotes proper blood flow to the hands.

Wrist Stretch

This exercise helps to neutralise the bending position your wrist stays in while holding your mobile for long hours.

Also Read: Carpal Tunnel Syndrome: Causes, Symptoms And Treatment

How To Do?

Stretch your arm straight.

Pull your fingers downward using the opposite hand.

Hold for 15 seconds.

Now pull your fingers upward for another 15 seconds.

Continue this 2–3 times per hand.

Benefits:

Alleviates wrist tension and prevents tendon strain.

Palm Press (Prayer Stretch)

This simple stretch works great for reducing tightness in the palms and lower forearm muscles.

How To Do?

Join your palms in a prayer position.

Slowly lower them while keeping elbows out.

You should feel a stretch in your palms and wrists.

Hold for 20 seconds.

Repeat 2 times.

Benefits:

Enhances flexibility in the wrists, palms, and finger muscles.

Finger-to-Thumb Taps

A simple exercise to improve coordination and strengthen finger muscles.

How To Do?

Touch the tip of your thumb to each fingertip one by one.

Go from index to little finger.

Repeat these 10 cycles on each hand.

Do it steadily and slowly for the best results.

Benefits:

Enhances fine motor control, reduces stiffness, and keeps joints active.

Effective Measures To Mitigate Pain

Ensure to take short breaks every 20–30 minutes.

Switch hands often while holding your phone.

Never hold the phone too tightly.

Use a pop socket or holder to reduce strain.

Always ensure to maintain proper posture to avoid wrist tension.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.

References:

Impact of excessive phone usage on hand functions and incidence of hand disorders

Maryam Athar a, Javeria Hashmi b, Muhammad Meeran Saleem a, Javeria Azam a, Shahood Ahmed Umar c, Mohammed Mahmmoud Fadelallah Eljack d,*

https://pmc.ncbi.nlm.nih.gov/articles/PMC11981320/

https://www.sciencedirect.com/science/article/pii/S1836955320301077

EFFECT OF HAND AND FINGER EXERCISES FOR 4 WEEKS ON GRIP AND PINCH STRENGTH AMONG SMARTPHONE

November 2023

DOI:10.13140/RG.2.2.17627.89123

esearchgate.net/publication/392723469_EFFECT_OF_HAND_AND_FINGER_EXERCISES_FOR_4_WEEKS_ON_GRIP_AND_PINCH_STRENGTH_AMONG_SMARTPHO