Too Much Typing Can Cause Elbow Pain, But These Stretches Can Help
Transitioning from a traditional office to a work-from-home setup may be the reason you're struggling with new body aches — elbow pain brought on by extensive typing without proper ergonomic alignment being one of them. According to Jaclyn Fulop, a physical therapist and the founder of Exchange Physical Therapy Group, elbow pain often stems from repetitive wrist or arm movements. As a result of overuse, the tendons connected to the elbow aren't able to handle the load, causing inflammation, tenderness, or pain. With spring in full swing, a busy work schedule isn't the only activity putting your elbows at risk. Anyone dusting off the golf clubs, gardening, or deep cleaning the house — I'm looking at you. If you've already turned your backyard into a putting green or are clocking-in overtime, Fulop's elbow stretches below may lend a hand to any aches or tightness — just make sure to check in with your doctor before incorporating these moves into your dail..
Transitioning from a traditional office to a work-from-home setup may be the reason you're struggling with new body aches — elbow pain brought on by extensive typing without proper ergonomic alignment being one of them.
According to Jaclyn Fulop, a physical therapist and the founder of Exchange Physical Therapy Group, elbow pain often stems from repetitive wrist or arm movements. As a result of overuse, the tendons connected to the elbow aren't able to handle the load, causing inflammation, tenderness, or pain.
With spring in full swing, a busy work schedule isn't the only activity putting your elbows at risk. Anyone dusting off the golf clubs, gardening, or deep cleaning the house — I'm looking at you.
If you've already turned your backyard into a putting green or are clocking-in overtime, Fulop's elbow stretches below may lend a hand to any aches or tightness — just make sure to check in with your doctor before incorporating these moves into your daily routine.
Wrist Extensor
- Raise one arm straight out in front of your body.
- With your palm facing down, slowly bend the wrist downwards.
- Using your other hand, gently pull, stretching your hand towards the body.
- Hold this position for 30 seconds.
- Straighten the wrist again.
- Repeat three times on each arm.
- Do two more sets throughout the day.
Wrist Flexor
- Raise one arm straight out in front of the body.
- With the palm facing down, slowly bend the wrist upwards.
- Using your other hand, gently pull your fingers back towards the body.
- Hold this position for 30 seconds.
- Straighten the wrist again.
- Repeat three times on each arm.
- Do two more sets throughout the day.
Wrist Extension Matrix
- Standing upright, place the back of your hands on a table, with your fingers pointing towards your body.
- While holding this position, lean forward and backward for 30 seconds.
- Next, lean side-to-side for 30 seconds.
- Lastly, sway your body in a circular pattern to feel a stretch along your forearm muscles for 30 seconds.
Wrist Extension Matrix
- Standing upright, place the palms of your hands on a table in front of you with your fingers pointing towards you — your inner wrists should be facing away from your body.
- While holding this position, lean forward and backward for 30 seconds.
- Next, lean side-to-side for 30 seconds.
- Lastly, sway your body in a circular pattern to feel a stretch along your forearm muscles for 30 seconds.
Ulnar Nerve Stretch
- Extend one arm out to the side and touch your thumb and index finger together.
