Whether you’re working on a computer or stirring something lovingly on your stovetop, wrist pain can make these simple pleasures more difficult. Luckily, there are hand and wrist exercises designed to improve mobility, alleviate pain, and decrease the chance of injury. When done properly, these wrist stretches can benefit a person’s overall wrist and hand health. Here are some of them:
1. Raised Fist Stretch
The raised fist stretch can be done several times a day. This stretch is simple and can be done anywhere.
Place the hands in a fist, with the knuckles pointing up, and slowly raise the fists until they are parallel to the floor as if you are holding a basketball. Hold this stretch for 15-30 seconds. Slowly raise the fists up again and relax the wrist.
2. Wrist Extension Stretch
The wrist extension stretch is an excellent way to open up the area at the back of the wrist, which can become tight and stiff. This stretch can be done several times a day. It can also be performed on a chair in a sitting position.
Hold the right hand with the palm facing up. With the left hand, gently press the fingers of the right hand toward the palm. Hold for 5-6 seconds, and then relax the hand. Repeat on the other side. Repeat the stretch several times per day.
3. Wrist Circles
Perform this stretch slowly and with control. This exercise can be done with a light object that can be easily moved from side to side, such as a small weight, dishcloth, or book.
Holding the object in one hand, extend the wrist by circling the hand with the object in a small circular motion. Do not swing the arm up and down or twist the wrist to any degree. Move the hand in a small circular motion until the wrist begins to relax and stretch. Repeat this exercise with the other hand.
4. Forearm Extension Stretch
Forearm extension stretches help improve wrist mobility and prevent strain on the wrist.
Hold a light weight in the right hand, and keep the arm straight but bent at a 90-degree angle in front of the body (as if you’re holding a glass of water). Let the weight hang down. Keeping the upper arm stable, slowly bend the wrist upward. Do this slowly, feeling the stretch in the forearm. Hold for 10-12 seconds, and then relax. Repeat 3-4 times.
5. Palm-Up Wrist Stretch
The palm-up wrist stretch is a great way to relieve hand stress and help prevent carpal tunnel syndrome. This stretch can be done several times a day.
Hold the right hand with the palm facing down. With the left hand, gently press the fingers of the right hand toward the palm. Hold for 5-6 seconds, and then relax the hand. Repeat on the other side. Repeat the stretch several times per day.
These simple wrist stretches can help improve wrist comfort and prevent injury. If you feel or experience any pain or discomfort during any stretch, discontinue the stretch immediately. If the discomfort continues or hurts, seek medical advice. You can even perform some of these stretches at your desk while working.
Taking care of your hand and your wrist should never be taken for granted. Hand & Wrist Center believes that everyone deserves the best hand and wrist care services regardless if you have an existing condition or not. As hand specialists, Dr. Richard D. Curtis and Dr. Jose Baez founded Hand & Wrist Center to fulfill that mission and make sure that patients regain a better quality of life and are free from hand and wrist pain. Schedule an appointment today and let our wrist doctors take care of your needs.