Trigger Finger Exercises to Relieve Pain From Typing All Day

Trigger finger exercises are a simple yet effective way to relieve the pain and stiffness from locked fingers, often caused by long hours of using a mouse and typing.

From prolonged hours of typing on the keyboard and continuous clicking with a mouse to even scrolling on our phones in between breaks, our fingers get no rest throughout the day. Over time, this seemingly harmless routine can start to take a toll—your fingers can start to feel stiff, sore, or even locked when you try to straighten them. 

These are the symptoms of stenosing tenosynovitis, commonly known as trigger finger. It 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, making even simple movements challenging over time.

How Does Desk Work Contribute to Trigger Finger?

Wondering how the simple task of using a mouse and typing can lead to such unbearable pain and soreness? Here’s how a desk job can cause a 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 a 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 a 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 a 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. Trigger finger 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 just a few exercises for a trigger finger, you can ease the strain on your hands and prevent the pain.

7 Trigger Finger Exercises to Ease and Prevent the Pain

A few simple exercises for trigger finger can make a significant difference in easing the pain 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:

1. Finger Extensor Stretch

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

• 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.

2. Finger Abduction 1

This trigger finger exercise helps to strengthen and increase flexibility in the finger tendons, reducing stiffness and preventing discomfort.

• Spread your fingers as wide as possible. 

• Slowly bring them back together. 

• Repeat this motion several times on each hand.

3. Prayer Pose

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

• 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.

4. Finger Abduction 2

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

• 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.

5. Tendon Gliding

This gentle exercise for trigger finger can help reduce tightness and improve tendon flexibility.

• 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.

6. Finger Spread

This is a simple yet effective exercise to strengthen the finger muscles and tendons, promoting resilience against repetitive movements.

• Use a rubber band around your fingers and thumb. 

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

• Bring them back together.

7. Finger Curls

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

• 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 trigger finger exercises into your daily routine can help relieve tension and prevent pain in the long run. 

Practice Trigger Finger Exercises with Guided Sessions to Ease and Prevent Pain

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

Targeted Stretches for Instant Relief

A dedicated coach can offer 1-on-1 guidance through stretches and exercises specifically chosen to alleviate tension in the finger tendons, reducing stiffness and preventing inflammation. Whether your trigger finger is caused by prolonged work hours or health conditions like diabetes, a coach can tailor sessions to address your specific pain points, focusing on trigger finger exercises to reduce discomfort instantly.

Personalized Routine to Strengthen Key Muscles

1-on-1 coaching offers personalized workouts to meet your needs—whether it's easing discomfort, reducing stiffness, or improving flexibility in your hands and wrists. Your coach will get to the root cause of your trigger finger—poor posture while typing all day or incorrect workplace ergonomics—and personalize your workouts to strengthen the key muscles that get affected and contribute to the pain. These exercises for trigger finger are designed to alleviate pain caused by long hours of desk work, helping to improve your hand mobility and prevent the pain in the longer run.

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.

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.

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 trigger finger exercises 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 trigger finger to relieve pain.