Exercises for the wrists can reduce pain, and their regular use helps to prevent the occurrence of injuries. Wrist pain is a common condition that is caused by some sports activities, but also from normal everyday activities. It is not only a serious obstacle in normal functioning, but also a signal to take better care of the condition of your hands. Try simple exercises for strengthening and stretching your muscles to relieve pain, especially for people working at the computer.

Ifwrist painis troublesome, a good way to relieve suffering is the appropriateexercise . Performing these exercises can also be treated as a prophylaxis. If your wrists are prone to injuries and overload, it is a good idea to exercise them regularly to keep them in good shape.

Pain in the wrist can cause injuries, illnesses or overloads that this part of the hand is exposed to. Where do they come from? Usually these are the consequences of a strain on the wrist in various activities. The problem with sore wrist may appear in people who practice certain sports, such as tennis, badminton, volleyball or weightlifting. However, pain may also occur in people who avoid sports and perform ordinary, everyday activities, e.g. working on the computer, carrying, kitchen work, and even crocheting or knitting.

Rules for wrist exercises

  1. If there is a suspicion of a more serious wrist injury, ask your doctor if there are any contraindications before exercising.
  2. Do not force the exercises. If the exercises are painful, stop or reduce the intensity.
  3. For exercise to be effective and relieve pain, it must be done very slowly and thoroughly. Hand movements should be precise.
  4. Even if the pain is in one hand, exercise both wrists to strengthen them equally.
  5. Exercise is not a substitute for treatment. Longer-lasting pain in the wrists should be consulted with an orthopedist who will diagnose the problem and recommend appropriate treatment.

Exercises for the wrists

Exercise1

In a sitting position, lean your elbows ontable top, making sure that the forearms do not lie flat, but are at right angles to the plane. In this position, we try to bend the hand forward - as much as possible. After holding this position for a few seconds, we change the direction of the wrist bend. This time we bend the hand backwards and then keep this position for a few more seconds. For the exercise to be effective, you should perform three such series - ten repetitions in each series. We repeat the same with the other hand.

Exercise2

We stand in front of the wall and lean our elbows on it. The exercise consists in gradually moving the palms up the wall, keeping the hands straight. We exercise until we feel that we have reached the optimal stretch in the tissues and hold this position for about ten seconds. We repeat the exercise four times.

Exercise3

Straighten your arm at the elbow and extend it in front of you with the back of your hand up. With the other hand, we take the fingers of the outstretched arm and bend it downwards to get the feeling of stretching. We hold this position for 10 seconds and then we do the same with the other hand. We repeat the whole thing four times.

Exercise4

Support your hand on the elbow on the table and clench it into a fist. Then try to bend your fist to the right in this position and keep this moment for five seconds. Then we change sides and bend the fist to the left. Again, we're trying to hold the position for five seconds. We do the same with the other hand. We perform the exercise in three series, ten repetitions each.

Exercise5

We straighten our hand in front of us. The hand is stretched forward and the fingers are extended. Then we try to bend all fingers to the center of the hand (clench) except the thumb. Keep clenched fingers in this position for five seconds and release your grip. We repeat ten times and then the same on the other hand. The entire series should be performed three times.

Worth knowing

A gadget calledpowerballworks great for wrist exercises. It is a gyro ball that is very light (weighs less than 0.5 kg), but when put into motion it works on the muscles with a force of up to 20 kg! The device is small, comfortable and allows you to exercise in virtually any place and at any time. It is used both to strengthen the strength of the hands (fingers, wrists, forearms, biceps) and in rehabilitation.

See: POWERBALL - example exercises with a gyro ball

Exercise6

Take a small weight (0.5 kg) or a can with a drink in your hand. We straighten the holding handthe item and pull it out in front of you. Then we make movements in the wrist - up and down, holding each position for about five seconds. We repeat the exercise in three series of ten repetitions - for each hand.

Exercise7

Helpful in this exercise will be a rubber ball that can fit in your hand or the so-called rehabilitation ball. The exercise involves clamping the ball with your whole hand and holding that grip for a few seconds. We repeat each squeeze ten times and change hands. We repeat the whole series of exercises three times.

According to an expertPaweł Sarnecki, physiotherapist, Carolina Medical Center

Pain in the wrist area is a clinical condition that often affects people with an office nature. Sitting for many hours in front of the computer, in the absence of proper ergonomics and forgetting to take regular breaks during the day, creates favorable conditions for overload, both in the area of ​​the wrist and forearm.

In a situation where there was no direct injury - a hit or a fall, in order to reduce the symptoms, it is worth using seemingly simple solutions that can bring beneficial therapeutic effects. First of all, you need to ensure a proper working environment. You should pay attention to the appropriate height of the chair. When sitting at a desk, your forearms should rest on the desk, while your shoulders and shoulders should be relaxed (lowered). Remember to take regular breaks in the middle so that you can get up for a moment every hour and move around a bit, now is a good time to do some simple exercises.

What if exercise brings relief? The key to treating any disease is the correct diagnosis. Where simple measures do not work, the problem may be more complex. That is why it is worth going to the orthopedist quickly for a consultation, which will often be supplemented with detailed imaging tests, such as X-ray or ultrasound. In a situation where the problem is diagnosed, the therapeutic intervention will be targeted, which makes it much more effective.

Important

Feeling wrist pain is usually the first warning sign that should get our attention. It can be a simple strain, but also a more serious injury. The most common wrist problems include: carpal tunnel syndrome, ulnar nerve compression syndrome, Sudeck syndrome, ganglion, De Quervain or Kienbock disease. Only an orthopedic surgeon can make a correct diagnosis, usually after detailed examinations, e.g. ultrasoundor X-ray of the hand. The treatment of the condition that caused the pain in the wrist depends on the type of pain.

Category:

Anatomy