If you work on a computer all day, do a lot of texting or work with your hands, you probably complain about wrist and hand pain on a weekly (if not daily) basis.

It’s not just office workers who suffer from sore, swollen, and strained wrists and hands. Workers in a wide variety of occupations, from farmers to painters to cashiers and even mechanics have also reported pain.

Hands, in particular, can become affected by arthritis. Our hands are made up of many joints, including our fingers, thumbs, knuckles, and wrists. Arthritis in the hands can lead to pain, swelling, and stiffness, making it quite difficult to use the hands properly.

Carpal tunnel syndrome can cause numbness, stiffness, and pain in the fingers and hand. There is no known way to prevent carpal tunnel, but some exercises can lower your chances of needing surgery.

Here are seven basic moves you can do any time of day.

Wrist Stretch: This exercise is intended to stretch tight forearm flexor muscles that are restricting the median nerve. To perform this exercise, extend one arm in front of the body, fingers together and palm facing down. Then use the opposite hand to gently apply pressure and bend the fingers and wrist downward (Hold for 10 seconds).

You should feel this stretch in your upper wrist and forearm muscles. Repeat 5 times on both wrists

Make a fist: This is as simple as it sounds – just make a fist. It may not seem difficult, but when your hand is inflamed, stiff, and in pain, even making a fist can seem like a challenge. For this exercise, practice making and releasing a fist. Try to make your fist tighter and tighter each time.

Finger bends: With your hand wide open, take turns bending each finger one at a time. Hold the finger bent for a few seconds before releasing.

Thumb bend: Similar to finger bend, but this motion only requires the bending of your thumb. Once bent, hold for a few seconds, release, and repeat.

Make an “O”: Start with your hand open, but bring your fingers and thumb together as if you’re creating the letter O. In this position, your fingers and thumb should have a slight bend to them. Hold this position, release, and repeat.

Table bend: Place your hand on its side, pinky side down, on top of a table – your thumb should be facing the sky. Position your fingers as if you are giving a ‘thumbs up’ – fingers curled into palm, thumb up in the air. With thumb still pointing up, release your fingers so your hand looks like an L. Repeat.

Finger lift: With your palm face down on a table top, take turns lifting one finger at a time away from the table. Hold it up for a few seconds, then place it back down.