Wrist injuries can be painful.
Your wrists take a constant beating, all day long. Whether you’re typing, driving, cooking dinner or playing sports, your wrists are in motion. Repetitive movements increase stress and put you at a greater risk for painful wrist injuries like sprains, strains and fractures.
Six easy exercises, done regularly, can boost your joint flexibility and muscle strength, decreasing your likelihood of wrist injuries.
Place one arm out straight, with the palm facing up. Using the other hand, gently pull your fingers toward the floor and hold the stretch for 10 to 15 seconds. Repeat with your other arm. Then, perform the same exercise with the palm facing down, gently stretching your fingers upward.
Stand up and place your palms together in front of your face, with your elbows touching. Slowly spread your elbows apart while at the same time lowering your hands to waist level. Stop the movement when your hands are at belly-button height, or when you start to feel the stretch. Hold the position for 10 to 30 seconds.
Sit down with your feet flat on the floor. Rest your hands on your thighs, with the palms facing up. Slowly close your hands into fists, but don’t clench them. Without taking your arms off your legs, bend your wrists to pull your fists toward your body. Hold the stretch for 10 seconds, then slowly lower your fists and spread your fingers wide.
Sit at a dining table or office desk and put your hands underneath. With your palms facing up, press upward against the bottom until you feel a stretch. Keep pushing against the table or desk for 5 to 10 seconds, then relax.
Clasp your hands together, with your fingers intertwined, and tuck your elbows in at your sides. Without moving your upper arms, move your hands and wrists in a figure eight motion. Rotate the wrists fully for 10 to 15 seconds, then rest.
Sit down in an armchair and rest your wrists on the chair’s arms, palms facing up. Without moving your elbows, slowly rotate your forearms so that your palms are facing down. Repeat the movements, rotating your wrists 5 to 10 times.
If you have any concerns about current or previous wrist injuries or problems with your fingers, hands or wrists, consult with a hand doctor before trying any new exercises. Also, if you experience any pain, numbness or tingling while exercising, stop immediately and schedule a professional medical evaluation.
For expert advice on treating and preventing wrist injuries, schedule an appointment with Dr. J. Douglas Burrows, at the Center of Orthopedic & Rehabilitation Excellence (CORE). Contact our West Valley City office today to learn about how to ward off wrist injuries.