Fight wrist pain with these simple hand and wrist stretches
Wrist pain exercises increase flexibility and help lower the risk of injury. Stretches are recommended as a preventive measure or to ease slight pain.
Healthline recommends these easy wrist pain exercises you can do at your desk at work.
Praying position wrist pain exercises
- While standing, place your palms together in a praying position. Have your elbows touch each other. Your hands should be in front of your face. Your arms should be touching each other from the tips of your fingers to your elbows.
- With your palms pressed together, slowly spread your elbows apart. Do this while lowering your hands to waist height. Stop when your hands are in front of your belly button or you feel the stretch.
- Hold the stretch for 10 to 30 seconds, then repeat.
- Extend one arm in front of you at shoulder height.
- Keep your palm down, facing the floor.
- Release your wrist so that your fingers point downward.
- With your free hand, gently grasp your fingers and pull them back toward your body.
- Hold for 10 to 30 seconds.
To stretch in the opposite direction:
- Extend your arm with your palm facing up toward the ceiling.
- With your free hand, gently press your fingers down toward the floor.
- Gently pull your fingers back toward your body.
- Hold for 10 to 30 seconds.
Repeat both stretches with the other arm. You should cycle through the stretches two or three times with each arm.
- While seated, place your open hands on your thighs with palms up.
- Close your hands slowly into fists. Do not clench too tightly.
- With your forearms touching your legs, raise your fists off of your legs and back toward your body, bending at the wrist.
- Hold for 10 seconds.
- Lower your fists and slowly open your fingers wide.
- Repeat 10 times.
Evaluate your body's limitation to prevent wrist pain in yoga
“Wrist pain is one of the most common issues we see in yoga,” says Alyson Shade, yoga instructor and co-owner of Realignment Studio in Washington, D.C. “But it can be addressed with proper modifications and progressions.”
Shade suggests yogis alert their teachers about discomfort and injuries so that the teacher can either suggest modifications or a different level or class, or even just rest.
“Mindfulness has to be part of any practice,” Shade says. “Keep observing your body and don't let anything go unnoticed. That's when wrist injuries happen.”
The reason why you're getting wrist pain from doing push-ups
Dr. Joseph McNamara, chiropractor and functional neurologist at McNamara Chiropractic, explains that “the reason push-ups can hurt the wrists is due to the fact that when you put the wrist in extension, it creates the most amount of pressure in the carpal tunnel. This also squeezes the tendons and median nerve against the carpal bones.”
Personal trainer and fitness influencer Mike Donavanik explains that “it may really just be that your body needs to get used to a new stimulus.”
With a little bit of practice and proper positioning of the wrists, the pain will eventually go away as your wrists (and the rest of your upper body) strengthen. And if your wrist pain won't seem to quit, your best bet is probably to check with a trainer to see if something is off with your form.
Recovery years after treatment of Distal Radial Malunion
The study, “Association Between Distal Radial Fracture Malunion and Patient-Reported Activity Limitations: A Long-Term Follow-up,” appears in the April 18, 2018 edition of The Journal of Bone & Joint Surgery.
“At 12 to 14 years after a distal radius fracture, people whose fractures had healed with deformity were more limited in their daily activities, had more pain and were less satisfied with how their arm functioned compared to people whose fractures had healed in a good position without deformity.”
“Patients 18 to 65 years of age who sustain a distal radial fracture that heals with deformity (malunion) are more likely to have worse long-term outcomes including activity limitations and pain.”
The unique role of a Certified Hand Therapist (CHT)
A certified hand therapist is an occupational or physical therapist who specializes in hand and upper extremity rehab.
Given the intricate anatomy of the arm and hand, surgeries on this part of the body are technically complex. That makes a high level of competence and advanced skills important for therapists responsible for rehab.
“I think it makes you look at each person very individualized,” Jami Doele, a certified hand therapist at Faith Regional Health Services in Norfolk, said. “You can't do the same treatment for every person. So you really have to focus on what the injury is and how to best treat it.”
Thank you for reading “Wrist Pain Exercises, Injury Prevention, Distal Radial Fracture Recovery and Get to Know a Certified Hand Therapist”