Include 5 easy and smart hand exercises in your daily routine, there will be no pain while using mobile-laptop.
Samira Vishwas November 02, 2025 08:24 PM
Exercise for Hand during watching Mobile: People are often seen staring at mobile-laptop for hours whether in the morning or afternoon or day or night. Without mobile no one’s day starts nor does the day complete. Looking at mobile for more than 5 hours daily causes pain in hands and fingers. We are telling you about some exercises which give you relief from every pain.
Wrist Flexor & Extensor Stretch Exercise: Due to spending long time on mobile, your wrist and forearm muscles get maximum pressure. To relieve this condition and pain, you can adopt this exercise. For this, straighten one hand in front and keep the palm down, now gently pull the fingers towards yourself with the other hand. Hold it for 20 to 30 seconds until a slight stretch is felt in the upper part of the forearm. Then repeat the same process with the palm facing upwards.
Thumb Opposition & Base Thumb Stretch Exercise: If you use the mobile for a long time then the thumb gets the most relief. To do this exercise, open the hand and join the thumb with the remaining four fingers one by one. Repeat this process 5 to 10 times and then gently pull the thumb backwards with the other hand. Hold it for 15 to 20 seconds. This exercise reduces the stress accumulated at the base of the thumb.
Tendon Gliding Exercise: You can do this exercise while using phone or laptop. Many times, typing on mobile makes the movement of fingers become stiff. To do this exercise, keep your hands straight and bend your fingers in table top position. That is, bend only the top two joints, keep the base joint straight, then make a full fist and keep the hand straight again. Do this process slowly 5 to 8 times. The tendrils of fingers and palms are flexible.
Handshake & Wrist Rotation Break Exercise: If you use mobile phone and laptop for a long time then your blood circulation may reduce. For this you do this exercise. For this, leave your hands loosely below and shake them lightly for 10 to 15 seconds as if you are shaking off water. After this, rotate the wrist about 10 times by moving the palms up and down. This exercise increases blood flow.
Finger Spreads & Gentle Fists Exercise: Doing this exercise on mobile for a long time increases the flexibility of the fingers. To do this exercise, open your hands and spread your fingers as much as possible. After this, hold for 3 to 5 seconds, then relax. After this, make a light fist, now hold it for 5 seconds and open it again.
