Wrist pain is a common problem that can be caused by a variety of factors ranging from injury to repetitive motions using technology. Beyond just being uncomfortable, it also can get in the way of the ability to perform even simple tasks and affect the quality of life. While it’s best to check with your doctor about what to do for more intense pain, mild to moderate discomfort can often be improved with a few simple stretches and exercises. Here are a few that we find especially helpful.
Wrist Circles
Wrist circles are an easy and effective way to reduce stiffness and improve the range of motion in your wrists. Start by extending your arms out in front of you. Hold your hands in a fist position, then slowly rotate your wrists in a circulation motion, increasing the size of the circles as you become more comfortable. Perform 10-15 circles in one direction, then reverse.
Wrist Flexor Stretches
Jobs that require repetitive motions such as typing, cooking, and cutting hair can seriously stress wrist tendons over time, but regularly stretching these muscles can provide some relief. To perform wrist flexor stretches, extend one arm in front of you with your palm facing up. Use your other hand to gently pull back your fingers from the base until you feel a stretch in your forearm. Hold for 15 seconds before repeating on the other side.
Fist Squeezes
Stretching is essential for reducing tension in the wrists, but strengthening exercises can also make a big difference by improving the stability of wrist muscles and tendons. Fist squeezes are an excellent way to strengthen the wrists and help relieve pain. Begin by holding your hand with your fingers extended upward. Using slow, controlled motion, curl your fingers toward your palm into a fist, squeezing tightly. Hold for 5 seconds, then release your grip. Repeat 10-15 times before switching to the other hand.
