Wrist & Hand Care
A week of care for hands that type, click and scroll all day.
- Per day
- 3–10 min
- Level
- Beginner–Moderate
- Focus
- Wrists & hands
What this program is
Heavy keyboard and mouse use keeps the hands and forearms in one cramped position. This seven-day program combines short wrist and hand routines with practical ergonomic habits to help busy hands feel easier and more comfortable.
Every routine in this program was designed and reviewed by Dr. Vinuta Harapanhalli, PT. Movana is general wellness guidance, not medical treatment — a short safety check inside the app helps confirm it’s appropriate for you before you begin, and you should stop any movement that causes sharp or unusual discomfort.
What’s inside, day by day
Each day pairs a short guided routine with one small workday habit.
- Day 1
Mobilise the wrists
Waking up stiff wrists and hands.
Wrist & Hand Care · 3 min
- Day 2
Lengthen the forearms
Releasing tight forearm muscles.
Wrist & Hand Care · 3 min
- Day 3
Shoulders and arms
Relieving the whole arm chain.
Wrist & Hand Care · 3 minShoulder Unwind · 5 min
- Day 4
Posture for the hands
Setting up the upper body to protect the hands.
Wrist & Hand Care · 3 minForward Head Posture Reset · 5 min
- Day 5
Hands and breath
Releasing tension with a calmer pace.
Wrist & Hand Care · 3 min
- Day 6
Full upper-body ease
Hands within a whole-body reset.
Wrist & Hand Care · 3 minFull Desk Mobility Flow · 7 min
- Day 7
Your hand-care habit
Keeping it going.
Wrist & Hand Care · 3 min
Is it right for you?
- Designed for desk workers — the focus is wrists & hands across a 7-day arc.
- Beginner–Moderate level: gentle, guided movements with no equipment.
- About 3–10 min a day, done right at your desk.
- Not a fit right now if a professional has advised you to avoid exercise, or if you have severe, worsening or unexplained symptoms — please speak with a doctor or physiotherapist first.
Start free, then go deeper
Begin with the free 7-Day Desk Reset, then unlock Wrist & Hand Care and every premium program with Premium.