Stretches to Relieve Trigger Finger from Typing All Day

Our daily desk work routine requires us to rely on our hands more than we often realize. From prolonged hours of typing on the keyboard and continuous clicking with a mouse to even scrolling on our phones in between breaks, we’re dependent on our hands for everything. Over time, this seemingly harmless routine can start to take a toll, especially on our fingers.

If you’ve noticed that your fingers feel stiff, sore, or even locked when you try to straighten them, you might be experiencing what’s known as a trigger finger. Trigger finger, also known as stenosing tenosynovitis, happens when repeated hand movements cause the finger tendons to swell, making it hard to move them smoothly. While this condition is more common in women and people with diabetes, it also affects those who work long hours at a desk.

While it starts with small aches, pains, and stiffness, it can become painful, making even simple movements challenging.

How Does Desk Work Contribute to Trigger Finger?

A trigger finger occurs when the tendons in your finger become inflamed, causing pain and stiffness. For those who’ve spent hours every day working on a desk for years, the daily and repetitive typing, clicking, and scrolling can add up. These small, repetitive motions, combined with extended hours of minimal stretching during breaks can lead to trigger finger. 

• Frequent Typing: Typing a lot without breaks can put repeated pressure on the tendons in your fingers. This can cause the tendons to get swollen and irritated, making it harder to move them smoothly, which can lead to the finger getting stuck or locked.

• Extended Mouse Use: Holding the mouse for long periods keeps your fingers in the same position, which can limit movement and cause tension. Over time, this constant strain on the tendons can lead to trigger finger.

• Poor Desk Ergonomics: If your desk or chair isn't set up to support good posture, it can force your hands into uncomfortable positions. These awkward angles put extra strain on your fingers and wrists, which can eventually cause the tendons to become inflamed and lead to trigger finger.

• Skipping Breaks: Not taking regular breaks to stretch or rest your hands can reduce blood flow to the tendons. This can cause stiffness and tension to build up, making it more likely for the tendons to get irritated and lead to trigger finger.

• Extended Phone Use During Work: Americans spend about 4 hours 30 minutes on their phones daily, excluding the time spent talking on the phone. Data also shows that the average working professional dedicates 5 hours each week to non-work activities on their phone during office hours. Constantly switching between a computer and phone screen, along with repetitive texting and scrolling, puts added strain on the tendons in your fingers and thumbs. Over time, this repetitive movement can cause the tendons to swell and tighten, making finger movement difficult and potentially leading to a trigger finger.

Over time, these repeated movements can lead to discomfort, stiffness, and, ultimately, conditions like trigger finger. This can make simple tasks like typing, using a mouse, or even holding your phone painful and difficult. It not only affects your work productivity but can also impact your day-to-day activities like holding objects, cooking, or texting.

The good news is that with the right stretches, you can ease the strain on your hands and prevent the pain.

7 Finger Stretches to Ease and Prevent Trigger Finger

A consistent stretching routine can make a significant difference in easing the trigger finger and managing it in the long run. The following stretches target the tendons and muscles in your fingers, helping to release tension, ease the pain, and improve flexibility to prevent future discomfort:

Finger Extensor Stretch

This stretch relieves tension in the finger tendons, improving mobility and reducing stiffness.

How to do it: 

• Place your palm down on a table. 

• Gently lift each finger one at a time, extending it upward. 

• Hold each finger for a few seconds before moving to the next.

Finger Abduction 1

Helps to strengthen and increase flexibility in the finger tendons, reducing stiffness and preventing discomfort.

How to do it: 

• Spread your fingers as wide as possible. 

• Slowly bring them back together. 

• Repeat this motion several times on each hand.

Prayer Pose

This yoga pose stretches the finger tendons and muscles, relieving stiffness and promoting better flexibility to prevent pain.

How to do it: 

• Place your palms together in front of your chest, pressing gently while keeping your fingers together and pointing upward. 

• Hold for a few seconds, then release.

Finger Abduction 2

This stretch focuses on expanding the range of motion, helping to alleviate any locking sensation in the fingers.

How to do it: 

• With your hand flat on a table, use your other hand to gently push your fingers apart.

• Hold briefly, then release.

• Repeat on the other hand.

Tendon Gliding

This gentle stretch reduces tightness and improves tendon flexibility.

How to do it: 

• Start with your fingers straight. 

• Then, slowly bend each finger joint one by one until you form a fist. 

• Release and repeat on each hand.

Finger Spread

Strengthens the finger muscles and tendons, promoting resilience against repetitive movements.

How to do it: 

• Use a rubber band around your fingers and thumb. 

• Slowly spread your fingers apart against the band’s resistance. 

• Bring them back together.

Finger Curls

This exercise helps maintain finger strength and range of motion, reducing the chance of the finger locking.

How to do it: 

• Extend your fingers straight out. 

• Curl them in toward your palm one joint at a time, starting with the fingertips. 

• Straighten and repeat.

Incorporating these stretches into your daily routine can help relieve tension and prevent pain in the long run. 

Manage and Prevent Trigger Finger with 1-on-1 Coaching

Typing and scrolling for long hours is unavoidable for most working professionals. But when trigger finger starts affecting your daily activities, it’s essential to be proactive and take measures to ease the pain and prevent it in the long run. With MyYogaTeacher’s 1-on-1 coaching, you’ll get personalized support from expert coaches who understand how to ease the pain and manage trigger finger. Your coach can tailor sessions to address your needs, focusing on stretches, strengthening exercises, and mindful techniques to reduce discomfort and improve flexibility, helping you regain comfort and build resilience to keep trigger finger at bay. 

Here’s how our tailored sessions can make a difference:

Targeted Stretches for Instant Relief

Our expert yoga coaches can guide you through stretches and exercises specifically chosen to alleviate tension in the finger tendons, reducing stiffness and preventing inflammation. These exercises are customized to your routine, so you can easily incorporate them throughout your workday.

Personalized Routine to Strengthen Key Muscles

Each session is tailored to your specific needs—whether it's easing discomfort, reducing stiffness, or improving flexibility in your hands and wrists. Your coach will guide you through targeted stretches and exercises designed to alleviate pain caused by long hours of desk work, helping to improve your hand mobility and prevent trigger finger from affecting your daily activities.

Stress-Relief Techniques to Reduce Inflammation

Chronic stress and tension can exacerbate inflammation, worsening conditions like trigger finger. Our coaches incorporate stress-relief practices, such as breathing exercises and mindfulness, to help manage daily stress. This holistic approach supports overall well-being, preventing the build-up of tension that often leads to inflammation in your joints and muscles.

With MyYogaTeacher’s 1-on-1 coaching, you're going beyond just working out—you get a dedicated coach who customizes your sessions to meet your goals. This personalized approach helps you prevent issues like trigger finger and stay on track with your overall wellness.

Frequently Asked Questions

Is there a self-care routine for trigger finger?

Yes, a few simple self-care practices can help manage and relieve trigger finger symptoms. Regular, gentle finger and hand stretches can improve flexibility and reduce stiffness, while squeezing a soft stress ball can help strengthen the muscles and alleviate pain. Massaging the affected area, especially the palm and base of the finger, can increase circulation and reduce inflammation. Additionally, alternating between heat and ice therapy can soothe sore joints and reduce swelling.

What part of the hand does trigger finger affect the most?

Trigger finger primarily affects the base of the affected finger or thumb, where it connects to the palm. This is where inflammation of the tendons causes a locking sensation, making it difficult to fully extend the finger.

Is it possible to work with trigger finger?

Yes, it’s possible to work with trigger finger, though it can be uncomfortable. Making adjustments to your workspace—such as an ergonomic mouse or keyboard—and incorporating stretches and breaks into your routine can help manage symptoms. If the pain becomes severe, consider 1-on-1 coaching with a MyYogaTeacher coach for targeted exercises for pain relief.

Book a Free 1-on-1 Session Today! 

Don’t let the pain and discomfort of a trigger finger hold you back! Book a free 1-on-1 session with an expert coach today.