Hand and Wrist Warm-Up Before Gaming: Seven Exercises

In short: a 3–5 minute warm-up before play and short exercises in breaks help relax the hands, wrists and forearms and remind you to change posture. Exercises should be pain-free: light stretches, no jerking. A warm-up does not treat any condition and does not replace breaks and good posture.

How to do them

• Smooth movements, no jerks or hard pulling.
• Each stretch 15–30 seconds, 2–3 repeats.
• Breathe calmly.
• Stop the exercise if pain, numbness or tingling appears. Do not push through.
• Warm up when warm: a few minutes after waking, or with warm hands.

Seven exercises

1. Wrist flexor stretch

Extend your arm forward palm up. With the other hand gently pull the fingers down towards you, feeling the stretch along the inside of the forearm. Hold 15–30 seconds.

2. Wrist extensor stretch

Extend your arm forward palm down. With the other hand gently press the back of the hand towards you, fingers pointing down. Hold 15–30 seconds.

3. Wrist circles

Make a loose fist and slowly rotate the hand in a circle one way, then the other, 10 times each. The movement comes from the wrist, the elbow stays still.

4. Finger spreads

Bring the fingers together in a pinch, then spread them wide like a star and repeat 10 times. Keep the motion smooth.

5. Tendon glides

Move the fingers in sequence from an open hand to a "hook", a "full fist", a "flat fist" and back. 5–10 cycles. The exercise helps the mobility of the finger tendons.

6. "Prayer" stretch

Put the palms together in front of the chest "in prayer" and slowly lower the elbows while keeping the palms together. You feel a stretch in the wrists. 15–30 seconds.

7. Shoulders and neck

Slowly roll the shoulders forward and back 10 times each. Tilt the head to each shoulder, holding 15 seconds. A lot of forearm pain is linked to tension in the upper body.

When to do them

• Before play: all seven exercises, 3–5 minutes.
• During breaks (every 30–60 minutes): 2–3 exercises.
• After play: a light stretch.

For break routines see how long to play without a break.

What not to do

• Do not stretch to the point of pain.
• Do not make jerking movements.
• Do not use the warm-up as an excuse to play without breaks.
• Do not ignore numbness or pain, see forearm pain from the mouse, carpal tunnel syndrome.