Wrist Pain: Causes, Symptoms, Treatments, and Diagnosis

Exercises For Wrist Pain

Exercises For Wrist Pain

If you are experiencing wrist pain, there are a few exercises you can do to help relieve the pain. (8)

Praying position

If you are someone who suffers from wrist pain, you may find relief by stretching in the praying position. This is a simple position that you can do anywhere, and it only takes a few seconds. The praying position stretch is effective for relieving wrist pain because it stretches the muscles and tendons in the area. It can also help improve flexibility and circulation. This stretch is safe to do everyday, and can be done anytime, anywhere.

To perform the stretch,

Put your feet tr and your hands together in front of your chest, like you are praying.

Now push your hands slightly forward until you feel a stretch in your wrists.

Hold for 10-15 seconds, then release. Repeat 2-3 times.

Extended arm stretches

If you’re experiencing wrist pain, there are a few extended arm stretches you can do to help relieve the discomfort.

  1. The first stretch is called the “fists-in-the-air” stretch. To do this, stand with your feet shoulder-width apart and extend your arms out in front of you with your palms up. Clench your fists and slowly raise them above your head. Hold for 30 seconds, then release.
  2. The second stretch is called the “figure 4” stretch. Sit on the floor and lace your left ankle on top of your right thigh, then reach over with your right hand and grasp your left ankle. Gently pull on your ankle until you feel a stretch in your wrist and forearm. Hold for 30 seconds, then release.

Clenched fists

Clenching your fists and holding them tight for about 10 seconds can help relieve the wrist pain. This exercise helps to strengthen the muscles that support your wrists.

Another similar exercise is to make a fist and then slowly extend your fingers as far as possible. Hold for 5 seconds and then relax. Repeat 10 times. These exercises can be done several times a day to help relieve wrist pain.

Desk press

Desk press is a simple exercise that can help reduce wrist pain. To do desk press,

  1. Sit at your desk with your wrists resting on the edge.
  2. Place your palms parallel to each other and slowly lower them towards the desk.
  3. Keep your elbows close to your sides, and don’t let your wrists bend backwards.
  4. Press up to the starting position. Repeat 10-15 times.

Desk press is a great exercise to do if you have wrist pain. It’s simple, and you can do it at your desk. It’s a good way to strengthen your wrists and help reduce pain.

Tennis ball squeeze

Wrist pain is a common complaint, especially among people who participate in sports or do manual labor. There are many causes of wrist pain, but one of the most common is inflammation or irritation of the tendons that run along the side of the wrist. This condition is known as tendonitis.

There are a number of treatments for tendonitis, including rest, ice, and anti-inflammatory medications. Another treatment that can be effective in reducing inflammation and pain is a technique called compression therapy. This involves applying pressure to the affected area to help reduce swelling and promote healing.

One way to perform compression therapy on the wrist is to use a tennis ball. To do this, place the tennis ball in your hand and squeeze it firmly for about 30 seconds. Then release the pressure and repeat several times.

Figure eight

A great exercise to help relieve your wrist pain is figure eights. To do this exercise, you will need a resistance band. Wrap the band around a sturdy post and hold it with your left hand. Cross the band in front of your body with your right hand and twist it around several times. Then, reverse the motion and twist the other way. Do this for several minutes.

Thumb work

Thumb work exercise is designed to help with carpal tunnel and other forms of wrist pain.

  1. Begin by sitting or standing with a straight back. Make sure that your shoulders and hips are relaxed.
  2. Place your right hand in your left hand with the palms facing up.
  3. Use your left thumb to press down into the space between your right thumb and index finger. Apply pressure for five seconds and then release. Repeat this step 10 times.
  4. Next, use your left thumb to press down into the space between your right thumb and middle finger. Apply pressure for five seconds and then release. Repeat this step 10 times as well.
  5. Finally, use your left thumb to press down into the space between your right thumb and ring finger.