Lifestyle
5 easy exercises for your hands, wrists, forearms and elbows to alleviate desk job aches and pains
Prolonged desk work can lead to musculoskeletal problems ranging from annoying aches and pains to injuries. This month, we launched a six-part series showing you how to stretch and strengthen your body parts to prepare them for marathon sitting sessions at your desk. We’ll roll out a new exercise routine every week, each focusing on a different area of the body, that will help alleviate desk job-related woes.
Last week we published exercises for the shoulders and chest. This week we’re tackling hands, wrists, forearms and elbows.
To learn more about how sitting affects the body, and why these exercises are important, read our first piece in the series.
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A routine for your hands, wrists, forearms and elbows
Typing and mousing for long periods is stressful for the finger and wrist muscles as well as the forearms. The forearms are designed to pick up sticks and pull fruit off of trees, not to tap a keyboard for eight hours straight. As a result, developing inflammation in the area is common. Scar tissue can also develop from long-term inflammation, often where the muscles of the forearm attach to the elbows. The result is stiff fingers and wrists, achy joints and tennis or golf elbow — painful, inflamed tendons — among other conditions.
Do these exercises to help stretch and strengthen your hands, wrists, forearms and elbows. They’re demonstrated by trainer Melissa Gunn, of Pure Strength LA, whose team trains desk workers on how to protect their bodies through exercise.
- Put all five fingertips together on one hand, as if grabbing a pinch of salt. Put a rubber band around your fingernails and open your fingers, pushing into the resistance of the band and spreading your fingers as far apart as possible, until you have a wide-open hand. Repeat 5 times on each hand.
- Standing or sitting, put the palms of your hands together in front of your chest, at chest height, as if praying. Slowly raise your elbows, with your thumbs against your body, and your hands will naturally drop down. Do it until you feel a stretch in your fingers and forearms. Repeat 5-10 times.
- Place your hand flat, palm down, on a desk or table. Gently lift one finger at a time off the table and then lower it. You can also lift all your fingers at once and then lower them. Repeat 5-10 times on each hand.
- Lay your arm flat on a table or desk with your wrist hanging over the edge. Keep your arm straight while lifting your wrist up toward the ceiling and hold for 5-10 seconds. Gently lower your wrist down toward the floor and hold for 5-10 seconds. Repeat this 5 times for each wrist or do both together.
- Slowly roll your wrists inward and outward, 5-10 times on each side.
(Exercises came from Dr. Joshua T. Goldman, UCLA sports medicine; Melissa Gunn, Pure Strength LA; Tom Hendrickx, Pivot Physical Therapy; Vanessa Martinez Kercher, Indiana University-Bloomington, School of Public Health; Nico Pronk, Health Partners Institute; Niki Saccareccia, Light Inside Yoga.)
Lifestyle
What worked — and what didn’t — in the ‘Stranger Things’ finale
Sadie Sink as Max Mayfield.
Netflix
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Yes, there are spoilers ahead for the final episode of Stranger Things.
On New Year’s Eve, the very popular Netflix show Stranger Things came to an end after five seasons and almost 10 years. With actors who started as tweens now in their 20s, it was probably inevitable that the tale of a bunch of kids who fought monsters would wind down. In the two-plus-hour finale, there was a lot of preparation, then there was a final battle, and then there was a roughly 40-minute epilogue catching up with our heroes 18 months later. And how well did it all work? Let’s talk about it.
Worked: The final battle
The strongest part of the finale was the battle itself, set in the Abyss, in which the crew battled Vecna, who was inside the Mind Flayer, which is, roughly speaking, a giant spider. This meant that inside, Eleven could go one-on-one with Vecna (also known as Henry, or One, or Mr. Whatsit) while outside, her friends used their flamethrowers and guns and flares and slingshots and whatnot to take down the Mind Flayer. (You could tell that Nancy was going to be the badass of the fight as soon as you saw not only her big gun, but also her hair, which strongly evoked Ripley in the Alien movies.) And of course, Joyce took off Vecna’s head with an axe while everybody remembered all the people Vecna has killed who they cared about. Pretty good fight!
Did not work: Too much talking before the fight
As the group prepared to fight Vecna, we watched one scene where the music swelled as Hopper poured out his feelings to Eleven about how she deserved to live and shouldn’t sacrifice herself. Roughly 15 minutes later, the music swelled for a very similarly blocked and shot scene in which Eleven poured out her feelings to Hopper about why she wanted to sacrifice herself. Generally, two monologues are less interesting than a conversation would be. Elsewhere, Jonathan and Steve had a talk that didn’t add much, and Will and Mike had a talk that didn’t add much (after Will’s coming-out scene in the previous episode), both while preparing to fight a giant monster. It’s not that there’s a right or wrong length for a finale like this, but telling us things we already know tends to slow down the action for no reason. Not every dynamic needed a button on it.
Worked: Dungeons & Dragons bringing the group together
It was perhaps inevitable that we would end with a game of D&D, just as we began. But now, these kids are feeling the distance between who they are now and who they were when they used to play together. The fact that they still enjoy each other’s company so much, even when there are no world-shattering stakes, is what makes them seem the most at peace, more than a celebratory graduation. And passing the game off to Holly and her friends, including the now-included Derek, was a very nice touch.
Charlie Heaton as Jonathan Byers, Natalia Dyer as Nancy Wheeler, Maya Hawke as Robin Buckley, and Joe Keery as Steve Harrington.
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Netflix
Did not work: Dr. Kay, played by Linda Hamilton
It seemed very exciting that Stranger Things was going to have Linda Hamilton, actual ’80s action icon, on hand this season playing Dr. Kay, the evil military scientist who wanted to capture and kill Eleven at any cost. But she got very little to do, and the resolution to her story was baffling. After the final battle, after the Upside Down is destroyed, she believes Eleven to be dead. But … then what happened? She let them all call taxis home, including Hopper, who killed a whole bunch of soldiers? Including all the kids who now know all about her and everything she did? All the kids who ventured into the Abyss are going to be left alone? Perfect logic is certainly not anybody’s expectation, but when you end a sequence with your entire group of heroes at the mercy of a band of violent goons, it would be nice to say something about how they ended up not at the mercy of said goons.


Worked: Needle drops
Listen, it’s not easy to get one Prince song for your show, let alone two: “Purple Rain” and “When Doves Cry.” When the Duffer Brothers say they needed something epic, and these songs feel epic, they are not wrong. There continues to be a heft to the Purple Rain album that helps to lend some heft to a story like this, particularly given the period setting. “Landslide” was a little cheesy as the lead-in to the epilogue, but … the epilogue was honestly pretty cheesy, so perhaps that’s appropriate.
Did not work: The non-ending
As to whether Eleven really died or is really just backpacking in a foreign country where no one can find her, the Duffer Brothers, who created the show, have been very clear that the ending is left up to you. You can think she’s dead, or you can think she’s alive; they have intentionally not given the answer. It’s possible to write ambiguous endings that work really well, but this one felt like a cop-out, an attempt to have it both ways. There’s also a real danger in expanding characters’ supernatural powers to the point where they can make anything seem like anything, so maybe much of what you saw never happened. After all, if you don’t know that did happen, how much else might not have happened?
This piece also appears in NPR’s Pop Culture Happy Hour newsletter. Sign up for the newsletter so you don’t miss the next one, plus get weekly recommendations about what’s making us happy.
Listen to Pop Culture Happy Hour on Apple Podcasts and Spotify.
Lifestyle
The Best of BoF 2025: Conglomerates, Controversy and Consolidation
Lifestyle
Sunday Puzzle: P-A-R-T-Y words and names
On-air challenge
Today I’ve brought a game of ‘Categories’ based on the word “party.” For each category I give, you tell me something in it starting with each of the letters, P-A-R-T-Y. For example, if the category were “Four-Letter Boys’ Names” you might say Paul, Adam, Ross, Tony, and Yuri. Any answer that works is OK, and you can give answers in any order.
1. Colors
2. Major League Baseball Teams
3. Foreign Rivers
4. Foods for a Thanksgiving Meal
Last week’s challenge
I was at a library. On the shelf was a volume whose spine said “OUT TO SEA.” When I opened the volume, I found the contents has nothing to do with sailing or the sea in any sense. It wasn’t a book of fiction either. What was in the volume?
Challenge answer
It was a volume of an encyclopedia with entries from OUT- to SEA-.
Winner
Mark Karp of Marlboro Township, N.J.
This week’s challenge
This week’s challenge comes from Joseph Young, of St. Cloud, Minn. Think of a two-syllable word in four letters. Add two letters in front and one letter behind to make a one-syllable word in seven letters. What words are these?
If you know the answer to the challenge, submit it below by Wednesday, December 31 at 3 p.m. ET. Listeners whose answers are selected win a chance to play the on-air puzzle.
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