Wrist Pain - And What To Do About It.

March 1, 2022
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Wrist Pain And What To Do About It-Cover

Your hands perform a variety of tasks every day, from gripping a steering wheel, to typing on a keyboard, to scrolling on the phone and many other daily activities that you may take for granted. These repetitive motions can create weakness and stiffness in your wrists and fingers. It's important to get movement and strength back. This supports tissue healing and will help you get moving again.

Wrist exercises increase flexibility and help lower the risk of injury. Stretches are recommended as a preventive measure or to ease slight pain. However, they should not be used by people with inflammation or serious joint damage unless recommended by a healthcare professional. This is because, in those cases, exercise could cause more harm to your wrists or hands.

Always speak with your doctor before attempting new stretches or treatments. It’s important to determine the exact cause of your wrist pain first. Once you’ve been given the go-ahead, don’t hesitate to take some time each day to perform these stretches, especially if you have a job that requires hours of typing at the keyboard. Your hands will thank you!

Here are some movements for you to try. Ease off the exercises if you start to have pain.

Clenched Wrist Bend

Clenched Wrist Bend Namaste Fit
  1. With the side of your hand rested on a table, and your hand loosely clenched, bend your wrist and fingers towards you.
  2. Hold for 2 seconds then bend your clenched hand away from your body. Hold for 2 seconds before returning to the starting position.
  3. Start by doing 2 to 3 repetitions and aim to do this 3 times a day.

Hand Clench

Hand Clench Namaste Fit
  1. With the side of your hand rested on a table, and your fingers and wrist straight, clench your hand into a loose fist.
  2. Hold for 2 seconds then unclench and straighten your fingers. Hold for 2 seconds before returning to the starting position.
  3. Start by doing 2 to 3 repetitions and aim to do this 3 times a day.

Finger Curl

Finger Curl Namaste Fit
  1. With your hand facing away, gradually curl your fingers inwards. Start at the top joints of your fingers, then the middle and then curl in the knuckles.
  2. Slowly straighten out the fingers. Start at the knuckles, then the middle joints followed by the top joints of your fingers.
  3. Start by doing 2 to 3 repetitions and aim to do this 3 times a day.

Thumb Stretch

Thumb Stretch Namaste Fit
  1. Place your arm out in front with your fingers straight and your thumb pointing towards the ceiling.
  2. Bring your thumb down to touch the bottom of your pinkie finger. Return to the starting.
  3. Start by doing 2 to 3 repetitions and aim to do this 3 times a day.

Figure-Eight

Figure Eight Namaste Fit
  1. Interlace your fingers in front of your body. Keeping your elbows tucked into your sides, move your interlaced hands in a figure eight motion.
  2. Perform this exercise for 10 to 15 seconds. Then reverse the figure eight motion for another 10 to 15 seconds.
  3. Start by doing 2 to 3 repetitions and aim to do this 3 times a day.

Takeaway

Any repetitive motion can put strain on the hands and wrists and can cause problems over time, such as tendonitis and carpal tunnel syndrome.

Taking frequent breaks and stretching before and while using the hands and wrists can help prevent strain. Improving flexibility and strength gradually can help people avoid wrist and hand injuries.

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