When you get wrist pain, it can feel sad and frustrating. You start to worry about carpal tunnel syndrome. Will you need to wear a brace, or worse, get surgery? Luckily, there are some simple wrist exercises that can relieve your pain and your worries.
Muscle, bone and fascial restrictions.
Carpal tunnel symptoms develop from repetitive wrist movement, and keeping your hands in awkward positions. Over time, your forearm muscles become overworked. The bones in your hands and wrists shift positions. Your connective tissue, or fascia, becomes tight and restricted.
As these tissues change, they restrict blood-flow and nerve conduction. Your arms and wrists can get feelings of:
o muscle tension,
o sharp or shooting pains,
o dull aches or nagging soreness,
o numbness and tingling, and
o muscle weakness.
Movement and therapeutic exercises.
One common movement that causes these problems is wrist extension. Your arms are pointed down (toward a keyboard or desk, e.g.), while your hands stay lifted up. The angle of your wrist is compromised.
Holding your wrist in extension for long periods of time, like continuous workday hours without breaks, will quickly give you problems.
But if wrist extension is the root of your pain, then you can prevent these problems and give yourself immediate relief with a few exercises. These exercises will flex the wrists, giving your muscles the opposite workload and maintaining a balance.
Isometric resistance means you do not need weights, tubing, or any fitness equipment. Practice them throughout your day, as often as you need them.
1st Wrist Flexion exercise- Sit at a desk, stand by a countertop, or position yourself next to a flat surface. With your palm-side up and your wrist flat, press your fingertips against the under-side of the flat surface. Keep your fingers straight and flat so the focus is on the wrist. Press firmly against the surface. Hold for 10-20 seconds.
2nd Wrist Flexion exercise- Similar to the 1st exercise, find a flat surface where you can press on its under-side, like your desk, a countertop or a table. Instead of pressing your fingertips, you will press with the heels of your hands. Initiate the pressing from your palms, keeping your wrists straight or slightly-flexed. Again, hold for 10-20 seconds. You should feel this in your forearms more than the 1st exercise.
You should feel these exercises in your forearm muscles and wrists. Check that your wrists and fingers are straight and flat. The intention of these exercises is wrist- and arm-strengthening, but not finger strength.
If you feel any sharp pains, reposition your arms and wrists so they are straight or slightly flexed. Avoid wrist extension, as described earlier in this article. If you still get pain while maintaining the proper position, try to use less force as you press up. Start gently and increase force as you practice.
If your wrist pain comes from work, then print this article and keep it handy during your workday so you can easily and properly follow these exercises for faster relief.