Thursday, April 27, 2017

Hand Exercises: Essential Steps for Young and Strong Hands Part 1

Intensive training programs such as the IELTS review can wear off your body and mind. Consecutive IELTS review sessions together with heavy workload can cause physical exhaustion that may interfere with your usual study routine. Thus, it is essential that you keep your body healthy and active.


ielts review

Lecture classes in the IELTS review center in Manila, for instance, may entail maximizing the use of your hands for jotting down notes, using computers, and writing essays. Likewise, the prevalence and extensive use of digital devices such as mobile phones and laptops can also affect hand activity.

Why should you take care of your hands?


Hands enable people to do their daily activities. Not just for sewing or cooking, hands are also essential for studying lectures such as in the IELTS review center in Manila.

Carpal Tunnel Syndrome –tingling, numbness, weakness, or pain in the fingers or the hand- is one hand problem that you might encounter if you take for granted the health of your hand. According to the US Department of Labor, CTS is a significant and widespread occupational hazard that hampers work productivity.

How can you keep your hands healthy?


Hand and wrist exercises help reduce the pain and numbness caused by extreme hand activities. The following are some hand exercises that you can do.

1.    Wrist Extension and Flexion
    •    Roll up a towel and place it near the edge of the table.
    •    Place your forearm with your hand padding on the edge of the desk, palm down.
    •    Move your hand to return to the starting position.
    •    Repeat this exercise with the elbow bent at your side and your palm facing up.

2.    Wrist Ulnar
    •    Stand or sit, and place your arm on your side.
    •    Bend your elbow at 90 degrees with your palm facing down.
    •    Twist your forearm in slow but repetitive motion to keep your palms facing up and down.

3.    Thumb Extension
    •    Raise your hand above heart level.
    •    Position your thumb outward.
    •    Move your thumb across the palm, then outward again.
    •    Repeat these steps ten times.

4.    Hand/ Finger Tendon Glide

    •    Raise your hand above heart level.
    •    Extend your fingers straight out.
    •    Make a hook fist, then straight hand.
    •    Do full fist, then straight hand again.
    •    Make a straight fist, and return to the starting position.

Hold each position of the hand exercises mentioned above for 5-10 seconds, and repeat ten times. Do these activities thrice a day to prevent numbness and pain.

Always keep your hands healthy despite intensive IELTS review sessions and heavy workloads, and your hands will thank you for it.


REFERENCES:
  • "Slideshow 10 Ways to Exercise Hands and Fingers." WebMD. Accessed April 24, 2017. http://www.webmd.com/osteoarthritis/ss/slideshow-hand-finger-exercises.
  • "7 Exercises to Maximize Hand, Wrist, and Forearm Strength." Breaking Muscle. Accessed April 24, 2017. https://breakingmuscle.com/learn/7-exercises-to-maximize-hand-wrist-and-forearm-strength.
  • Publications, Harvard Health. "5 exercises to improve hand mobility." Harvard Health. Accessed April 24, 2017. http://www.health.harvard.edu/pain/5-exercises-to-improve-hand-mobility-and-reduce-pain.
  • "Carpal Tunnel Syndrome - Topic Overview." WebMD. Accessed April 24, 2017. http://www.webmd.com/pain-management/carpal-tunnel/carpal-tunnel-syndrome-topic-overview#1.
  • Ja. "National & International Statistics for Carpal Tunnel Syndrome and Repetitive Strain Injuries of the Upper Extremity." National Statistics for Carpal Tunnel Syndrome and Repetitive Strain Injuries. Accessed April 24, 2017. http://www.repetitive-strain.com/national.html.
  • "Repetitive motion results in longest work absences: The Economics Daily." U.S. Bureau of Labor Statistics. Accessed April 24, 2017. https://www.bls.gov/opub/ted/2004/mar/wk5/art02.htm.
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