If you’re struggling with wrist pain, you know how it can interfere with your daily activities, from typing at work to practicing your favorite hobbies. At Orthopedic Specialty Institute, we understand how important it is to manage this discomfort effectively. While the exercises we’re about to share can help alleviate pain and improve flexibility, it’s crucial to consult with an orthopedic specialist for persistent or chronic wrist pain.
Why Does Wrist Pain Happen?
Before we dive into the exercises, let’s take a quick look at some common causes of wrist pain:
- Repetitive strain injuries, such as typing on a computer or using hand tools
- Sprains or strains from overuse or sudden impact
- Arthritis and other degenerative conditions
- Carpal tunnel syndrome, caused by compression of the median nerve in the wrist
- Fractures or dislocations from accidents or falls
Exercises for Wrist Pain
Here are five exercises you can incorporate into your daily routine to help manage your wrist pain. Remember, if any of these movements cause sharp pain, stop and consult a healthcare provider.
1. Wrist Flexor Stretch
The wrist flexor stretch is an effective exercise for alleviating wrist pain and increasing flexibility in the wrist and forearm. This stretch targets the muscles and tendons on the underside of your forearm, helping to relieve tension and improve your range of motion.
This stretch is particularly beneficial if you spend a lot of time typing or performing repetitive wrist movements.
How to Do It:
- Extend one arm in front of you with your palm facing up.
- Use your other hand to gently pull back on the fingers of the extended hand, stretching the wrist and forearm.
- Hold the stretch for 15-30 seconds.
- Repeat on the other side.
2. Wrist Curls
Wrist curls are a simple yet effective exercise for strengthening the wrist and improving grip strength. This exercise targets the muscles in your forearms, which are crucial in supporting and stabilizing the wrist joint.
How to Do It:
- Sit or stand with your arms extended in front of you, hands hanging down.
- Hold a light weight in each hand, palms facing up.
- Slowly curl your wrists upwards towards your body, then lower them back down.
- Repeat for 10-15 reps.
3. Prayer Stretch
The prayer stretch is another effective exercise for increasing wrist flexibility and reducing pain. This stretch targets the muscles and tendons on the back of your forearm, helping to loosen tightness and improve range of motion.
How to Do It:
- Place your palms together in front of your chest, fingers pointing upwards.
- Slowly lower your hands toward your waist while keeping your palms together.
- Hold the stretch for 15-30 seconds.
- Repeat 2-3 times
4. Rubber Band Finger Extensions
This exercise may seem simple, but it can be highly effective in strengthening the muscles and tendons around the wrist. All you need is a rubber band or resistance band to perform this exercise. Depending on how much resistance you need, you can choose a thicker or thinner band.
How to Do It:
- Hold one end of the rubber band in your hand and wrap it around your fingertips.
- Slowly spread your fingers apart against the band’s resistance, then release.
- Repeat for 10-15 reps.
5. Wrist Circles
Wrist circles are a great exercise to improve flexibility and reduce stiffness in the wrist joint. This exercise targets all the muscles and tendons in the wrist, promoting a better range of motion and reducing pain. When doing this exercise, remember to keep your movements slow and controlled.
How to Do It:
- Clasp your hands together in front of you.
- Slowly rotate your wrists in a circular motion, keeping your elbow still.
- Repeat for 10-15 reps, then switch directions.
Treat Your Wrist Pain at Orthopedic Specialty Institute
If these exercises for wrist pain aren’t providing enough relief, it’s crucial to seek professional help. At Orthopedic Specialty Institute, our expert team is dedicated to diagnosing and treating wrist pain. We offer personalized treatment plans that include advanced therapies and exercises designed to alleviate pain and improve wrist function.
Don’t let wrist pain hold you back from enjoying an active life. Contact the Orthopedic Specialty Institute today to request an appointment.