Here are some exercises to combat the effects of monotonous, repetitive movements, as when working on a computer. Your hands and fingers also need a warm-up. Do them daily, especially at work. First, interlock your fingers in front of you and perform 10 wrist rotations clockwise. Repeat 10 times counterclockwise. This will increase the flexibility of the hands and wrists and at the same time warm up the muscles. Then straighten your fingers and spread them apart until you feel tension. Hold for 10 seconds and relax. Then bend your fingers at the joints and hold for 10 seconds. Relax. Now, with your arms stretched out in front of you, bend your hands with your fingers up. This will stretch the muscles in the front of your forearms. Hold for 10-12 seconds. Repeat two times. Then bend your hands down with your fingers to stretch the muscles on the back of your forearms. Hold for 10-12 seconds. Repeat twice. With the index thumbs of one hand, grasp one of the fingers of the other hand. Rotate each finger alternately 5 times clockwise and counterclockwise. Then gently pull each finger in turn and hold the stretch for 2-3 seconds. Now lower your arms along the body and shake them for 10-12 seconds. When you shake off the tension, the lower jaw should be relaxed and the shoulders should be lowered.
Stretch your arms out in front of you. Then slowly move your hands to the sides (without bending your arms) until you feel a stretch in the muscles of the inside of the forearms and wrists. Hold for 5-10 seconds.

Fold your palms in front of you. Then lower your hands down, palms together, until you feel a moderate stretch. Place the elbows of the hands parallel, slightly pushing them forward. Hold for 5-8 seconds. From the same position as in the previous exercise, turn your hands away from you until your fingers are pointing. Continue until you feel moderate tension. Hold for 5-8 seconds.

Fold your palms in front of you. Push with one hand with the other until you feel moderate tension. Place the elbows of the hands parallel, slightly pushing them forward. Hold for 5-8 seconds.