Pain Coach
Stretches to reduce wrist pressure from typing
Nicola Tik
July 16, 2025

Why wrist stretches matter

Typing for long hours places constant strain on the wrists, fingers, and forearms, leading to stiffness, tension, and discomfort. Repetitive movements and poor wrist positioning can cause tightness in the small muscles of the hands, restrict circulation, and increase pressure on the wrist joints.

Stretching throughout the day can help reduce stiffness, improve flexibility, and relieve tension. Here are three effective wrist and finger stretches to keep your hands feeling loose and comfortable.

Move in a way that feel comfortable for your body, avoid painful stretching. This is not a subsitute for individual medical advice.

Finger stretch: Improve mobility and reduce stiffness

Why it is helpful

Typing and gripping a mouse keeps the fingers in a partially flexed position for long periods, which can lead to stiffness. This simple movement encourages a full range of motion, improves circulation, and reduces tightness in the hands.

How to perform
  1. Extend both hands out in front of you.
  2. Open your fingers as wide as possible, spreading them apart.
  3. Hold for two to three seconds, then slowly close your fingers into a loose fist.
  4. Repeat ten to fifteen times.

Tip. Move slowly and focus on fully extending and closing the fingers for maximum benefit.

Benefits

Prayer stretch: Reduce wrist stiffness and improve circulation

Why it is helpful

Typing and using a mouse tightens the muscles in the front of the wrist, leading to discomfort over time. The prayer stretch helps release tension and restore mobility to the wrists.

How to perform
  1. Sit tall with palms together in a prayer position at chest level.
  2. Keeping your palms pressed together, slowly lower your hands toward your waist while keeping elbows wide.
  3. Hold the stretch for fifteen to twenty seconds, then relax.
  4. Repeat two to three times.

Tip. Stop lowering your hands if you feel sharp discomfort. This should be a gentle stretch, not painful.

Benefits

Reverse Phalen’s stretch: Relieve wrist pressure and nerve compression

Why it is helpful

Typing with the wrists bent downward can lead to nerve compression and tight wrist muscles. The Reverse Phalen’s Stretch helps counteract this position, reducing wrist pressure and improving mobility.

How to perform
  1. Point your fingers down toward the floor.
  2. Press the backs of your hands together while keeping your arms extended.
  3. Hold for fifteen to twenty seconds, then relax.
  4. Repeat two to three times.

Tip. This stretch may feel intense at first, so ease into it slowly and do not force the movement.

Benefits

How to use these stretches to reduce wrist pressure

Performing these stretches throughout the workday helps reduce wrist strain, improve circulation, and keep the hands flexible. Taking regular breaks to stretch your fingers and wrists prevents tension buildup and reduces the risk of discomfort from repetitive typing.