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Best 5 Exercises to Relief Wrist Pain

In this fast-pacing world, everything is online. We are busy typing messages and emails, posting photos, and working on the keyboard all the time. But, this habit of pressurizing our fingers and wrists is causing a severe problem- wrist pain.

You can relieve wrist pain at home, at the office, or even while sitting in your car. There are some easy exercises to help you in relieving the wrist pain. In this article, we will show you the 5 best exercises to relieve wrist pain easily.

Why Does Wrist Pain Occur?

Wrist pain can occur due to various reasons such as repetitive strain injuries (RSIs), sprains, fractures, arthritis, ganglion cysts, tendonitis, nerve compression, and trauma. In common cases, wrist pain happens when you give pressure on your wrist or hand continuously without giving a break. 

There are some tendons in our wrist mechanisms and of they get hurt due to the lifestyle or workstyle, then they cause the wrist pain. In the next section, we will show you the best 5 exercises for wrist pain relief.

Best 5 Exercises to Relief Wrist Pain

There are many exercises for wrist pain relief. We choose 5 of them which are easy to do and take up no big spaces. Remember, before doing any kind of exercise, consult with your healthcare professional to know which one will be best for you.

Prayer Stretch

The name implies that you should first arrange your hands in a prayer position slightly below your chin line. Now, start following the steps:

  • Take down both hands together towards your belly bottom. The fingertip side will be pointing to your face. The more way you go down, you will feel the stretch in your wrist tendons and forearm muscles.
prayer stretch wrist pain relief exercise
  • Keep that position on the downside position for 30 seconds.
prayer stretch wrist pain relief
  • Slowly move upwards to get back to the primary position and relax the muscles. Repeat the process 3-5 times.
prayer stretch wrist pain exercises things to remember

Wrist Extensor Stretch

The second stretch is the wrist extensor stretch. To perform this exercise, please follow the steps below:

  • Move forward your hand in the air and make a fist. It will look like you are making a punch in the air.
  • Gradually move the fist downwards holding the hand straight. You will feel a stretch in the extensor muscle of the forearms and wrist joint. Keep in this position for 10 seconds and repeat 1 time.
  • Make sure, your elbow remains straight, not in a folding position. Also, do not repeat more, otherwise, you will hurt your wrist.

Wrist Flexor Stretch

Wrist flexor stretch is a very common type of wrist stretch to relieve pain. To perform the stretch, please follow the below steps.

  • Hold your both hands in front of you as if you are pushing a wall with your hand. Stand still and straight.
wrist flexor exercise
  • Now, for the left-hand stretch, pull the left hand’s fingers toward your face with your right hand. Hold this position for 10 seconds.
wrist flexor exercise step 2
  • Repeat this for the right hand. Do this 3 times for each hand.
writs flexor exercise step 3

Seated Clenched Fists

This exercise is very useful for those who do office work for a long time and have little space to do exercise. You can do this while sitting on your chair. Follow the below steps:

  • While sitting on the chair, put your hands on your thigh. Make sure your palms should face upwards.
  • Slowly make fists with both hands. Don’t rush. Otherwise, you will hurt your tendon.
  • Now bend the wrists towards you as much as you can. Make sure your arms remain on your thigh.
  • Hold this position for 10 seconds and then slowly reverse the position to open the fist.
  • Repeat the steps 5 times.

Thumb and Upper Wrist Stretch

This exercise is the 5th easy exercise for quick relief of your wrist pain. Follow the below steps:

  • Hold your hand straight in front of you.
  • Bend your thumb towards the palm and then make a fist around the thumb. This will look like the regular fist except the thumb is inside, not kept outside.
  • Now make the wrist bend towards the ground. While doing this, you can feel pressure on your upper wrist and thumb.
  • Hold this position for 10 seconds and repeat this position for other hand.

Wrist Pain Prevention Tips For Regular Mouse/Computer Users

Wrist and hand pain is a common problem for today’s office employees. Due to the long time usage of mouse and keyboards, there is little scope to give the hand rest. But still, you can keep your wrist and hand pain-free by following these tips:

  • Try to use an ergonomic mouse and keyboard

Regular mouses and keyboards are designed flat and not suited to your hand position. That means you have to put strains on your hand to perfectly place on the keyboard. Also, regular flat mouses are prone to create Carpal Tunnel Syndrome.

Ergonomic mouses and keyboards are designed to place your hands and wrist comfortably and will give you pain while working.

  • Take regular breaks

Take frequent breaks after a specific period of time. Working for a long time in a fixed position will affect not only your hand and wrist but also your whole body. Take frequent breaks, and do some micro-exercise and stretches.

  • Repositioning

If you notice pain and discomfort in your wrist and hand, try to identify the problematic points of working and make reposition your workstation, sitting position, body gesture, and your should position.

  • Use a wrist brace

You can use a wrist brace whether you are feeling pain in your wrist or not. Wearing a wrist brace will not hamper your hand movement but help to prevent getting an uncomfortable position. Make sure you choose the right wrist brace from the right company like Australian Healthcare Supplies.

Final Thought

Keeping your wrist and hand healthy and fit is very crucial. You will not be able to hold a single pen or write a letter if you have severe pain in your wrist and hand. Regular exercise and consultation with healthcare professionals will keep you safe from wrist problems. Hope you will find these exercises helpful. Have a happy wrist.