In today’s digital world, our hands and wrists are always at work — we are typing emails and messages, scrolling through social media, or taking calls on the go. This constant activity, particularly on smartphones and keyboards, can lead to strain, stiffness, and even long-term injury.
A recent study found that over 25% of students reported pain or discomfort in their right hand — especially in the thumb, palm, and wrist — as a direct result of smartphone use (Chen et al., 2024). For physiotherapists, this comes as no surprise. We are seeing a growing number of clients with hand and wrist issues linked to poor posture and repetitive thumb movements.
But with some proactive care and minor adjustments, it is totally possible to maintain pain-free hands and wrists — even in a screen-saturated world.
1. Recognise the Signs Early
First things first: understand when your hands and wrists need attention. Common symptoms include:
- Aches or stiffness during or after prolonged computer use
- Tingling or numbness, especially at night – often linked to nerve compression
- Weak grip, making tasks like opening jars or holding a phone more difficult
- Swelling or warmth, signalling inflammation
The earlier you identify these issues, the more effectively you can address them – before they escalate into chronic pain or conditions like tendonitis or carpal tunnel syndrome.
2. Optimise Your Workspace
A proper setup is your first line of defence:
- Keyboard positioning: Keep it level or tilted slightly away, wrists floating comfortably – not resting on hard surfaces.
- Chair and desk: Your elbows should form roughly a 90° angle, with shoulders relaxed and wrists a neutral, natural extension of your forearms.
- Ergonomic tools: Invest in wrist-friendly keyboards, vertical mice, and wrist rests. These tools may seem simple, but they can significantly reduce strain.
3. Posture Matters – Even for Your Wrists
It is not just about the wrists – it is your whole body that influences them:
- Sit tall, shoulders down, chest open
- Keep your head aligned, not jutting forward
- Rest your forearms on chair armrests or the desk to offload tension
- Switch hands when using a mouse – ambidextrous mousing distributes the load
Frequent breaks matter here. Stand up, stretch, and let your body reset every 20–30 minutes.
4. Smart Breaks and Stretching
Little breaks can yield big benefits. Try the 20/20/20 rule adapted for your hands – every 20 minutes, look away and stretch your hands for at least 20 seconds.
Simple wrist and hand stretches:
- Prayer stretch: Palms together at chest, fingers up; lower hands until you feel a stretch under your wrists. Hold for 20–30 seconds.
- Wrist extension: Extend one arm palm down, use your other hand to press the fingers toward you gently, then flip your palm up and press the same way. Hold each pose for 15–20 seconds.
- Finger pullbacks: Gently pull each finger back individually, holding for 10 seconds – a bonus for the thumb and pinky.
- Fist release: Clench into a fist, then spread fingers wide, holding each for about 5 seconds; repeat 10 times to refresh circulation.
5. Strengthen and Mobilise
Stretching is great, but strengthening builds resilience:
- Grip training: Squeeze a soft ball or therapy putty in sets of 10–15 reps
- Towel twist: Twist a wet towel as if wringing – great for forearm muscles and tendon health
- Wrist curls: With a light weight (e.g., a 1 kg can of beans), curl your wrist up and down, both palm-up and palm-down, 10–15 reps each
- Finger extension bands: Put a rubber band around your fingers and spread it open; this builds the opposite side of grip strength
6. Lifestyle Support
Beyond exercises, several lifestyle habits support hand and wrist health:
- Stay hydrated – water keeps joints and tissues supple.
- Eat anti-inflammatory foods – omega-3s from fish, fruits, and veggies can help with inflammation.
- Maintain a healthy weight – excess weight increases strain on your joints.
- Minimise repetitive stress – vary your tasks, alternate between typing, clicking, stretching, and using voice-to-text when possible.
- Practise good sleep hygiene – rest helps your body repair, and wrist splints might help if symptoms worsen overnight.
7. When to See a Physiotherapist
While at-home care can do a lot, sometimes you will need extra support:
- Symptoms persist for more than a few days despite rest and care
- You experience constant tingling or numbness, especially in the thumb, index, or middle fingers
- Your hands feel weak enough that daily tasks become difficult
- You notice visible swelling, redness, or temperature changes
Ready to give your hands the TLC they deserve? We'd love to help!
Book an appointment with one of our lovely physiotherapists in Cape Town.
