Continuous use of mobile and laptop puts maximum pressure on the muscles of the wrist and forearm. To reduce this, Wrist Flexor & Extensor Stretch exercise is considered very effective. For this, straighten one hand in front and keep the palm down. Now gently pull the fingers towards yourself with the other hand. Until a slight stretch is felt in the upper part of the forearm. Hold it for 20 to 30 seconds. Then repeat the same process with the palm facing upwards. This exercise reduces forearm pain.

Continuous scrolling and typing on mobile puts maximum pressure on the thumb. To give it relief, you can do Thumb Opposition & Base Thumb Stretch exercise. For this, 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 backward with the other hand. Hold it for 15 to 20 seconds. This exercise reduces the stress accumulated at the base of the thumb.

Repeated typing or scrolling on phones and laptops makes finger movements stiff. To make it smooth, you can do Tendon Gliding exercise. 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. This exercise makes the tendons of fingers and palms flexible.

Holding the phone continuously reduces blood circulation in the hands and wrists. To improve this, Handshake & Wrist Rotation Break is also considered an easy 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.

Constantly making small movements on the smartphone reduces the flexibility of the fingers. In such a situation, you can bring it back with Finger Spreads & Gentle Fists exercise. 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. This exercise increases flexibility and blood circulation to your fingers.