Hand warm ups for gaming can help to ease overuse injuries and allow your tendons to heal. It will also reduce stiffness and swelling in your hand and thumb. Whether you have an injury or haven’t yet experienced any pain, these exercises may be beneficial.
Hand warm ups for gaming should be done whenever you play games that require intense clicking or repetitive motions of your hand, such as first-person shooters, real-time strategy games, and massively multiplayer online role playing games. Add the following to your massage technique for best results.
Supine Flexors Stretch
For this stretch, you’ll do it on each hand separately. Begin with your left side and extend your elbow while grasping your wrist. Softly pull the bottom half of your digits to draw down your wrist with your other hand. You should feel moderate discomfort but no pain. If you experience any pain, ease up on the force being applied.
The Hand Shaker
This exercise helps to warm up your forearm muscles without being too strenuous. Begin by standing with your feet shoulder width apart, back straight, and head upright. Extend your hands in front of you with pinkies touching and elbows slightly bent. Keeping your arms extended and elbows locked, lean forward and shake your hands back and forth as you move your arms. Continue for thirty seconds and relax. Repeat the Hand Shaker exercise five times, alternating between right and left arms.
The Hand Clasp
To perform this exercise, stand up straight with your feet shoulder-width apart. Interlock your fingers together except for your index fingers which should be extended away from one another. Draw down on your hands and use your thumb muscles to clench your fists. Continue this for thirty seconds, relax your arms and repeat five times.
Pronated Extensions Stretch
This stretch is the same as the supine flexors stretch, except your hand will be facing downward instead of upwards. With your other hand, gently pull down on the outside of your fingertips to help you slowly lower your wrist and feel the strain in the top part of your forearm. Hold this stretch for 30 seconds on each side, then repeat.
Prayer Position Stretch
This is a wonderful stretch for the wrists and forearms. Begin by bringing your palms and fingers together with your fingers pointing upwards and your elbows outwards like you’re praying. Hold this posture for 30 seconds or longer to increase the intensity. Slowly lower your hands while keeping them joined for an additional 30 seconds for even more of a stretch. Don’t forget to breathe!
Reverse Prayer Position Stretch
Stay in the same position as the prayer position stretch. Now lower your arms while pressing the backs of your hands together with your fingers facing down. Hold this stretch for 30 or more seconds. Raise your hands gradually while keeping them together and pointing your elbows outward to increase the intensity.
Joint Distraction Stretches
The next stretch will loosen up all of your fingers and thumbs. Relax your hand first, then face your palm towards your chest. Extend the tip of your thumb lightly with your other hand by pulling on it gently. You may also perform a wrist distraction exercise. To do so, place your hand in front of your body, with your palm facing towards you. Gently grab the hand facing you near your wrist joint with your other hand and pull outward. Slowly pull until you feel mild discomfort. For both, hold for 10 seconds on each thumb and finger on both hands, then repeat with the remaining two digits.
The Hand Fan will help you increase your flexibility. Start by making a fist with your hand. Slowly extend your fingers outwards as far as possible. After holding that position for a few seconds, slowly form a fist again. Do five finger fan stretches on each hand before switching.
For added support, consider adding mobility supplements from Perque to provide added support depending on your individual needs.
Wrist Rotation with Hand Fan Stretch
The Hand Fan stretch will help you to loosen up your wrist. Make a tight fist, then slowly rotate your hand in circles, making sure to keep the shape of the Hand Fan throughout. Do five rotations on each hand before switching.
The best way to avoid injury is to stretch as often as possible. Hand warm ups for gaming are a great way to prepare your hands and joints for any strenuous motions they may be called upon to perform during gameplay. Not only will this exercise increase your circulation, but it will also make you feel loose and ready to play.