If you spend most of the day in front of the computer, you run the risk of developing carpal tunnel syndrome, tendonitis, or ulnar nerve injuries. Performing these exercises daily will help you strengthen your wrists and forearms and expand their range of motion, which will allow you to continue doing repetitive movements every day without stiffness or pain.
For the first exercise against carpal tunnel syndrome, you will need a pair of dumbbells between 0.5 and 5 kilograms, depending on your strength level. If you don't have weights, you can use a plastic water bottle. Find a flat surface and keep the front of your forearms supported, letting the dolls hang from the table with the palms facing up. Raise your hand towards your face, doing a doll's play, without moving your arms. And as the weight comes back down, let the dumbbell slide gently through your fingers. Do 10 to 15 reps with each arm.
The second exercise consists of squeeze a tennis ball. Don't underestimate it for its simplicity, as few things do so much to increase the strength of your wrists and forearms. Squeeze the ball for 5 seconds (making sure all fingers are involved) and then loosen. A good time to do this exercise is when we are at home watching TV. Perform 10 to 15 repetitions with each hand.
This last exercise will increase your flexibility, an aspect that is also essential when it comes to preventing injuries. Kneel on the floor (you can place under a cushion or a rug so as not to hurt your knees) and place the palms of your hands in front of you, but with your fingers facing your body. Then slowly lower your buttocks towards your ankles. The objective is sit on heels keeping your palms flat on the ground. Hold the position for 20-30 seconds.