Exercises to relieve wrist pain

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Exercises to relieve wrist pain

There may be tension in the wrists due to fatigue or repetitive activities; Therefore, it is advised to learn some stretches and exercises to strengthen it.

Wrist flexion and extension

  1. Put your arm on the table, with the hand and affected wrist extended from the table and palm facing down.
  2. Bend your wrist to raise your hand and bring your hand into a fist, then lower your hand and let your fingers relax. Hold each position for 6 seconds.
  3. Repeat 8 to 12 times.

The hand turned

  1. While sitting, place your arm and affected wrist on your thigh, with the palm facing down.
  2. Turn your hand so that the back of your hand rests on your thigh and your palm is facing. Alternate between palm up and palm down while placing your arm on your thigh.
  3. Repeat 8 to 12 times.
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Radial deviation of the pulse

  1. Hold the affected hand forward with the palm facing down.
  2. Slowly bend your wrist as far as you can from side to side. Hold each position for 6 seconds.
  3. Repeat 8 to 12 times.

Wrist Extensor Stretch

  1. Raise your arm with the affected wrist forward and point your fingers to the floor.
  2. With your other hand, gently bend your wrist until you feel a slight to moderate stretch in your arm.
  3. Keep stretching to a minimum 15 to 30 seconds.
  4. Repeat 2 to 4 times.
  5. If you can do it easily and without pain, repeat steps 1-4. But this time raise the affected arm forward and make a fist with your palm facing down. Then bend your wrist and point your fist towards the floor.
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Stretch the wrist flexor

  1. Raise your arm with the affected wrist forward and palm facing away from your body.
  2. Bend your wrist back and point your hand at the ceiling.
  3. With your other hand, gently bend your wrist until you feel a slight to moderate stretch in your arm.
  4. Keep stretching to a minimum 15 to 30 seconds.
  5. Repeat 2 to 4 times.
  6. Repeat steps 1 to 5, but this time extend the affected arm forward with the palm facing up. Then bend your wrist and point your hand to the floor.