Effective Exercises to Relieve Wrist Pain

The bones running from your hands to forearms are under constant stress and this can lead to discomfort, so many people suffer from different types of wrist pain. This pain can be caused by typing too long at the computer or from lifting too much weight at the gym. How can you find relief from this pain? Luckily there are a number of simple wrist pain exercises you can do from anywhere.

Exercises for Preventing and Relieving Wrist Pain

1. Praying position

Stand with your palms together just in front of your face. Keep your arms touching from the fingers to the elbows. Slowly begin to spread the elbows apart as you lower your hands to hip height. Hold this position for about 30 seconds and raise your hands back up to the starting position, then repeat.

2. Arm extended hand press

Stand with one arm extended out in front of you with the hand palm side up so that it faces the ceiling. Take the opposite hand and use it to gently press the fingers of the extended arm down towards the floor. Pull the fingers slightly in towards your body and hold the position for about 30 seconds, then release and repeat on the other hand.

3. Reverse Extended hand press

Stand with one arm extended out in front of you with the palm facing down towards the floor. Allow your wrist to fall so that the fingers are pointing towards the floor. Take the opposite hand to gently pull the fingers towards the body. Hold the position for about 30 seconds, then release and repeat on the other hand.

4. Fist clench

While sitting, place the hands on your thigh with the palms facing up. Begin to close your hand slowly to make a fist. Keeping your forearm on your leg, lift your fist up and back towards your body so you bend at the wrist. Hold this position for about ten seconds before slowly lowering your fist back to your leg. This kind of wrist pain exercises should be repeated at least ten times.

5. Wrist extension-flexion

Sitting in front of the edge of a table, place your arm so that you hand hangs off the side. Slowly begin to move your hand up towards the ceiling until you can feel a slight stretch and hold for ten seconds. Slowly lower the hand back down and repeat ten times before switching to the other hand. Repeat this exercise three times a day.

6. Wrist supination

This exercise can be done standing or sitting. Keep your arm at your side bent at the elbow to form a 90-degree angle. The hands should palm side down. Begin to rotate the forearm so that the palm faces up then rotate back to palm side down. Repeat this ten times, then repeat on the opposite arm.

7. Tendon glide

This exercise can also be done while sitting or standing. Begin with the fingers extended out and slowly begin to bend the fingers down. First, create a hooked fist and then straighten the fingers out again. Next curl the fingers down to make a full fist and then straighten the fingers again. Finally curl the fingers down to make a clenched fist and then straighten the fingers again. Repeat the whole process ten times.

8. Gorilla pose

Begin at a standing position and bend at the hips so that your hands are touching the floor. Place the hands under the toes with the palm side up, you may need to bend your knees to accomplish this. Try to keep your toes near the crease of your wrist and hold the position for up to ten breaths. This is one of the wrist pain exercises that will also help stretch the rest of your body.

9. Resistance band wrist flexions

Use a resistance band by wrapping the band around your hand so the palm is facing up with the other end around the arch of your foot to hold in place. Keep the elbow at your side as you begin to curl the band up using your wrist and squeezing the muscles in the hand and forearm. Then slowly release back down. Repeat this 15 times on each side.

10. Ball squeeze

For this exercise, you can use a tennis ball or a stress relief ball. Simply squeeze the ball and hold for about ten seconds. Release and repeat 15 times on each hand. This is a convenient and easy exercise that you can do from anywhere to help strengthen the wrist and hand muscles.

Medical Help for Wrist Pain

While most wrist pain can be easily corrected through exercises to strengthen the wrist, this may be not always helpful. Some wrist pain can be due to a more serious injury or health condition that may require medical assistance. This can include:

  • Bone fractures where the bone may need to be stabilized through surgery where metal hardware may be necessary to connect the bone together.
  • Carpal tunnel syndrome that is severe may require surgery to cut the ligament and relieve pressure.
  • Surgery may also be necessary to repair any tendons or ligaments that have been ruptured.

While wrist pain exercises can be beneficial, they may not be the only solution. If surgery is required, then typically you will require physical therapy to help build strength and regain range of motion in the area. However, the exercises listed above are also very common for those who have had surgery to repair any damage to the wrist or hands.

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