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Physical Therapy - 7 Ways to Stronger Hands After Smartphone Use

Posted by Brian Spence on Sep 30, 2016 8:00:00 AM

Physical Therapy, PT, PTA, Healthcare, Allied HealthMost, if not all of us, are guilty of using our smartphones on a daily basis. No matter where you are if you take a look around, you will notice that quite a few people have their eyes glued to the screen of their smartphone. Although I have to say they are quite the amazing pieces of technology, all of those awesome features and that wonderful convenience comes with a price. Using your smart phone for prolonged periods of time can cause your hands to weaken, and increase your chances of developing a detrimental hand condition.

A recent study shows that texting, scrolling, and gaming on your phone weakens your grip. A weakened grip could be a potential indicator of a disability or health problems. Although it's a scary thought that using your phone all the time is potentially causing you harm, there's no need to worry.

Here are a few physical therapy exercises as well as tips, on how you can go about strengthening your hands again after prolonged smartphone use:

  1. Take a break. Taking breaks from using your phone throughout the day can really aid in reducing your chances of weakening your hands. Pausing from texting or using the internet will help your hands to relax, and lessen any discomfort that you may have in your fingers, hands, or wrists.

  2. Keep it short. Texting shorter messages can help decrease the amount of strain that you put on your hands, fingers, and wrists. This can also cut the amount of time that you spend on your phone which in turn will help to reduce further weakness or damage over a period of time.

  3. Stretch daily. Stretching your hands and wrists daily can assist in alleviating any pain or stiffness that you may have, and it's also great for your tendons and your thumbs. There are lots of different stretches that you can do everyday to counteract your phone usage. You can find some of those exercises here.

  4. Try a stylus instead. Using a stylus instead of your thumbs can decrease repetitive motion. This can also decrease your likelihood of developing tendonitis. A bluetooth is also another great option as it helps to give your fingers a rest.

  5. Strengthen your grip. Gripping a soft, or rubber ball can help to build up strength in your hands, fingers, and wrist. Doing 20 repetitions for 5 seconds everyday will greatly increase strength in your grip in a very short amount of time.

  6. Create resistance. Take a rubber band and place it over all of your fingers including your thumb. Then gently stretch your fingers all the way out and back in again. The goal is to stretch the rubber band which will create resistance. Repeat this exercise 20 times.

  7. Lift light weights. Exercises with really light weights that focus on your wrists will gradually bring strong results. Slowly lifting the weight using only your hand and your wrist, is very beneficial in strength building. For more information on this exercise, visit this link.

Although you may not feel the effects of it, playing your favorite game or surfing the internet all day on your phone is not good for your overall health and well--being. So remember everything in moderation is best and to always put your health first. If you're interested in learning more about this and related topics, visit the Healthcare section of our blog.


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