5 Easy and Safe Exercises for Gamers

5 Easy and Safe Exercises for Gamers

Being at the top of your game does not only require skill and outsmarting others in the competition, but avoiding painful injuries by keeping your body in check.

Get the habit of doing exercises to strengthen your wrists, fingers, feet, and back to improve your strength and endurance, thereby, improving your performance as a gamer as well.

hand exercises for gamers

Gamer’s Thumb: A Condition Common to Gamers

Technically called a De Quervain’s Tenosynovitis, gamer’s thumb has many nicknames including: PlayStation Thumb and Nintendo Thumb.

Gamers suffering from this usually have the following symptoms:

  • Pain and/or swelling at the base of the thumb
  • Difficulty grasping or pinching
  • Pain when turning or flexing the wrist
  • Pain when making a fist

The Best Treatment: Exercise

This includes, thumb stretches for gamers, hand exercises, and back stretches. Your legs will get affected too so do a variety of leg exercises as well.

  1. Hand Exercises

    Start doing these exercises and incorporate them during gaming to say goodbye to aches in your fingers and wrists for good:

    • Prayer Position Stretch

      Loosen your wrists and forearms by putting your fingers and palms together with your fingers pointed upwards and your elbows pointed outward like you’re praying.

    Hold this position for 30 seconds or more and slowly lower your hands while keeping them together.

    • Supine Flexors Stretch and Pronated Extensions Stretch

      Start with your left side for the supine flexors stretch, keeping your elbow extended and your palm facing upward.

      Now use your right hand to gently pull on the bottom half of your fingers while pulling your wrist downward. Hold this position for 30 seconds, and do the same on the other hand.

      Work on pronated extensions stretches by reversing the initial position of your hand such that it will be facing downwards. Pull down the outside of your fingers to lower your wrist slowly until you feel the stretch on your forearm. Hold for 30 seconds and repeat on the other arm.

    • Joint Distraction Stretches

      Loosen up all of your fingers and thumbs with this stretch:

      • Relax your hand and face your palm towards your chest
      • Grab the tip of your thumb and lightly pull on it.
      • Hold for 10 seconds
      • Do the same with the rest of your fingers on that hand.
      • Repeat the stretch with the other hand
      • To stretch your wrist, relax your hand in front of your body with your palm facing towards you
      • Gently grab the hand facing you near the wrist and pull outward until you feel a stretch
      • Hold this stretch for 10 seconds or more
      • Repeat on the other hand
    • Wrist Joint Circles

      Extend both hands out and gently rotate your wrists in a circular form. Do 10 to 15 circles rotating clockwise and another 10 to 15 circles rotating counterclockwise.

    • Thumb Extensor Stretch

      Put your thumb inside the palm of your hand end cover with your fingers. Bend your wrist slowly toward the outside of your hand towards where your pinky is. You should feel a stretch in your thumb and alongside the area near your thumb. Hold the stretch for 30 seconds.

  2. Ankle Roll

    This exercise will facilitate motion to your ankle joint and get the blood flowing to your feet.

    Lift one foot off the ground and roll your ankle in one direction five times, then switch directions for 5 repetitions. Do 3 sets of 10 ankle rolls on each leg.

  3. Side Reach

    This exercise will utilize your oblique muscles and your side body, back muscles, and spine.

    You may perform this while sitting down or on a standing position.

    • Place one hand straight up
    • Place the other hand on your hip
    • Reach the outstretched hand to the opposite side feeling the stretch
    • Hold for 2 seconds
    • Switch sides and repeat
    • Practice 5 side reaches on each side every hour during gaming
  4. Scapular Retraction

    Strengthen the muscles that support a healthy posture with this exercise.

    As you sit with a rounded back and shoulders during gaming, your posture will suffer.

    Prevent this by following these steps:

    • Sit or stand with an upright posture
    • Reach both arms out to the side with your palms down
    • Keep your arms outstretched
    • Turn your palms up to face the ceiling while moving your shoulder blades together and down
    • Repeat 10 times
  5. Neck Rolls

    Neck rolls are a common exercise that you can do even while you are gaming. It helps alleviate some perils from prolonged sitting.

    It will stretch your neck muscles and provide movement in your cervical spine.

    To do this exercise, simply tuck your chin toward your chest, roll your head toward your left shoulder, around to the right shoulder, and back to the starting position.

    Repeat 5 times in one direction, then another 5 repetitions in the opposite direction.

back stretches for gamers

Deal with the Musculoskeletal Issues with Gaming By Exercising

No question at all, gamers often admit to having physical complaints, for example pain in the hands and wrists, back and neck.

Studies also show that consistently long sessions of gaming leads to increased likelihood of lower back pain.

Take care of your fingers, hands, neck, back, and ankles, that you use in countless activities by performing the mentioned exercises for gamers.

Prevent conditions like tendinitis and carpal tunnel syndrome early on. Enjoy pain-free gaming!


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