Wrist pain can be frustrating and inconvenient. It can also make work or basic day-to-day activities, such as using a computer or cooking a meal, more difficult. Exercises can improve mobility and decrease the chance of injury or re-injury. Wrist stretches are easy to do at home or at the office. When done properly, they can benefit a person’s overall wrist and hand health. Anyone experiencing chronic pain or pain with numbness should visit a doctor for a thorough diagnosis.
The following stretches can help improve strength and mobility:
A person should do the exercises below slowly and gently, focusing on stretching and strengthening. If the stretch hurts, stop.
1. Raised fist stretch
I. Start with the arm up besides the head, with hand open.
II. Make a fist, keeping the thumb outside of it.
III. Slide the fingers toward the wrist until a stretch is felt.
2. Wrist rotations
I. Stretch the arm out in front.
II. Slowly, point the fingers down until a stretch is felt. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds.
III. Point the fingers toward the ceiling until a stretch is felt. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds.
IV. Repeat this three times.
3. Prayer position
I. Sit with your palms together and your elbows on the table in a prayer position.
II. Lower the sides of the hands toward the table until you feel a stretch. Keep your palms together. Hold this position for 5–7 seconds.
III. Relax.
IV. Repeat this three times.
4. Hooked stretch
I. Hook one elbow under the other and pull both arms towards the center of the torso. You should feel a stretch in your shoulders.
II. Wrap one arm around the other so that the palms are touching.
III. Hold the position for 25 seconds.
IV. Switch arms and repeat it on the other side.
5. Sponge-squeeze
I. Squeeze a sponge or stress ball, making a fist.
II. Hold the position for 10 seconds.
III. Relax.
IV. Repeat this 10 times.
Need more advice or treatment? Many health care experts at antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our Consultant: Mb: 9899700187
