Wrist pain is a common problem in people who have arthritis or a job that requires constant typing. The pain can be debilitating, impacting daily activities and limiting functionality. By engaging in a targeted exercise routine that incorporates stretching, range of motion exercises, and strengthening techniques, you can alleviate discomfort, enhance flexibility, and restore functionality to your wrists.
Dr Mohd Bilal Ahmed, Occupational Therapist, Master of Occupational Therapy (Neurology), Delhi, listed exercises you can try to alleviate wrist pain.
According to the Pakistan Journal of Medical Sciences, wrist pain is frequent among mobile phone users. The pain and impairment in the wrist joint have increased as mobile phone use has increased.
Exercises To Relieve Wrist Pain
Wrist Stretches
Begin with gentle stretches to alleviate tension and improve flexibility. Perform these exercises regularly, holding each stretch for 15-30 seconds.
- Wrist Extension Stretch: Extend one arm forward, palm facing down, and gently bend the wrist downward using the other hand. The top of your forearm should stretch. Repeat on the other side.
- Wrist Flexion Stretch: Extend one arm forward, palm facing up, and gently bend the wrist upward using the other hand. Repeat on the other side.
- Wrist Pronation and Supination: Hold a small weight or a can of soup in your hand, keeping your forearm on a table and your palm facing down. Rotate your hand outward (supination) and then inward (pronation), feeling the muscles working.
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Wrist Rotation
Wrist rotation enables flexibility, prevents injuries, and promotes blood flow to the muscles.
Step 1: Place your arm out in front of you.
Step 2: Point the fingers downward gradually until you experience a stretch. Gently pull the elevated hand back towards the body with the help of the other hand. Maintain this stretch for 3-5 seconds.
Step 3: Stretch the fingers up until you can no longer point them upward.
Step 4: Try pulling the lifted hand towards the body with your other hand. Hold this stretch for another 3-5 seconds.
Step 5: Repeat the same cycle with your other hand.
Strengthening Exercises
Building strength in the muscles surrounding the wrists can provide stability and support, reducing pain and preventing future injuries. As your strength develops, begin with low weights or resistance bands and progressively increase.
- Wrist Curls: Sit or stand with your forearm resting on a table or your thigh. Hold a weight or resistance band, palm facing up. Curl your hand toward your forearm and then slowly lower it back down.
- Reverse Wrist Curls: Similar to wrist curls, but with the palm facing down. Curl your hand toward your forearm and then slowly lower it back down.
- Grip Strengthening: Squeeze a stress ball or use a grip strengthener to improve the strength of your hand and forearm muscles.
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Prayer Stretch
Step 1: Clasp your hands in front of your chest with your palms facing each other.
Step 2: Maintaining a tight grip on both palms, slowly lower your arms until your thumbs are at stomach level. Remember to not overstretch your muscles.
Step 3: Hold this stretch for about 15-30 seconds.
Step 4: Repeat the same cycle at least five times.
Finger and Thumb Exercises
The health and mobility of your fingers and thumbs are closely connected to your wrist function. These exercises can help alleviate pain and enhance dexterity.
- Finger Flexion and Extension: Open your hand wide, then curl your fingers into a fist. Repeat this motion, focusing on a smooth and controlled movement.
- Thumb-to-Finger Touch: Touch the tip of each finger to your thumb, one at a time. Start with your index finger and work your way through each finger, ensuring a gentle touch.
Disclaimer
Incorporating targeted exercises into your routine can be an effective way to manage and relieve wrist pain. However, remember to start slowly, respect your body's limits, and consult with a healthcare professional if you have any underlying conditions or concerns.