Nowadays, most people spend all day sitting at a computer, smartphone or other electronic devices. This causes tension and pain in the arms, hands, forearms and shoulders. In this article, we’ll talk about a quick and easy yoga practice for smartphone and computer users that will help you immediately with these pains. Best of all, you can do these exercises in a fast break, while seated.
Yoga Practice for smartphone and computer users
- Hand Squeezes (Palms Down): Extend arms, palms down, open and close hands tightly (5+ times).
- Hand Squeezes (Palms Up): Extend arms, palms up, open and close hands tightly (5+ times).
- Wrist Stretches: Stretch wrist by pushing fingers down and up (10-20 times each direction).
- Hand Massage: Apply oil, massage fingers from base to tip.
Step by step
For a demonstration of thi quick yoga practice for smartphone and computer users, and more information, watch the video below from our Ayurveda expert:
Exercise 01
- Extend your arms in front of you, shoulder-width apart, palms facing down.
- Open and close your hand tightly, leaving your thumb above your other fingers as you close your hands.
- Repeat the previous step at least 5 times.
Gradually increase the number of repetitions of this exercise, taking care not to push too hard.
Exercise 02
This exercise is a variation of the previous one, with a slight twist.
- Extend your arms in front of you, shoulder-width apart, with your palms facing upwards.
- Open and close your hand tightly, leaving your thumb above the other fingers as you close your hands.
- Repeat the previous step at least 5 times.
Note that when you squeeze your hands, you feel the force throughout your arm. Gradually increase the number of repetitions of this exercise, taking care not to push too hard.
Exercise 03
- Hold one arm out in front of you, palm facing up.
- With your other hand, grasp your fingers and push them down, stretching your wrist.
- Repeat the previous step 10 to 20 times.
- Turn the palm of your outstretched arm downwards.
- With your other hand, grasp your fingers and push them upwards, stretching your wrist.
- Repeat the previous step 10 to 20 times.
- Repeat the steps 1-6 for the other arm.
Hand massage
- Apply a natural oil like coconut oil to your fingers.
- Massage each finger from base to tip a few times.
Benefits
This quick yoga practice for smartphone and computer users has many benefits, with the first and second exercises helping to improve blood circulation. This relieves pain in the veins of the arms and elbows. In addition, this yoga practice helps to relieve pain and reduce tension in the shoulders, forearms, wrists and hands. Thus, doing the proposed exercises regularly can lead to significant improvements in these areas, which is especially important for people who work at a computer.
As well as helping to treat pain, regular practice of these exercises can prevent the development of long-term problems in these areas, keeping them healthy and functional.
