Our hands are constantly moving, and that’s not a bad thing really. After all, that’s what they’re there for. But if we have an unfavorable posture when working with the computer for example, perform repetitive movements too much, or regularly lift heavy loads, our hands will start to hurt – if we don’t take action in time.
You don’t have to go to the gym or change your everyday life to train, strengthen, and stretch your wrists. We have compiled four easy exercises for you that you can perform every now and then without much effort, at home or at work. This will make a significant contribution to alleviating your pain and preventing future problems.
The following applies to all wrist exercises:
If you experience increased pain during the exercise, please stop immediately.
If you’re not sure, discuss with your physician whether the exercises are suitable for you.
Flexing and extending the wrist
For this exercise, you’ll need a light weight, a small bottle, for example. Hold on to the weight with your whole hand. Place your forearm on a table with your hand over the edge of the table. Your palm is facing downward. Now lift your wrist so that the back of your hand and forearm move closer to each other. Hold the position for about two seconds at the highest point, then return to the starting position.
To train the opposite side, turn your forearm so your palm is facing the ceiling. Now your palm will move closer to the forearm.
Repeat the exercise 15 to 20 times, with three sets per side. Focus on carrying out the movement evenly, with control and the maximum possible range of motion. If the exercise is too easy, use a heavier object.
Strengthening the wrist rotators
Start with a light weight like in Exercise 1, for example a small bottle, and place your forearm on a table with your hand over the edge and your palm holding the weight facing the ceiling. Then slowly rotate your palm toward the floor whilst holding on to the weight. Make sure it’s only the wrist and forearm doing the work. Do not rotate the rest of your body – keep your shoulders still. Briefly remain in the rotated end position, then slowly turn the palm back toward the ceiling.
Repeat the exercise 15 to 20 times, then switch hands. Perform three sets per side. If the exercise is not strenuous whatsoever, you can increase the weight. If you can’t manage 3 x 15 repetitions, reduce the load.
Stretching the wrist
Stretch out your arm in front of you, parallel to the floor. Your thumb is facing inward and the back of your hand toward the ceiling. Using the other hand, bend your wrist and pull the stretched out hand down toward your body, into a position where you can feel a stretch but not pain. Hold this position for 20 to 30 seconds, then switch arms. Repeat the exercise at least twice with each arm.
Then turn your arm so your palm faces the ceiling and your thumb outward. Using the other hand, bend your wrist down toward your body. Again, hold the stretch for 20 to 30 seconds, performing at least two sets per arm.
Rolling the forearm for massage and relaxation
A fascia roller (small or large), a tennis ball, or a full 0.5 liter plastic bottle is suitable for this self-massage. Place the roller (or your alternative) on a table and your wrist on top, with the palm facing the ceiling.
Place the other hand on your forearm and push it gently onto the roller, creating slight pressure. Now very slowly (like in slow-motion) roll from the wrist to the elbow and back. Stay on the muscles as much as you can, avoiding bony structures. If you find hardened or painful areas, stay there briefly and move your arm back and forth or slightly increase the pressure. After about two minutes, turn your palm toward to floor and massage the inside of your forearm. Then change arms.
Being active is the best medicine. And training with a support promotes the healing process.
Even if this saying is quite old, it has never lost its significance. When it comes to wrist pain, it still applies that being active is the best medicine in almost all cases. A support like the ManuTrain can also help. It stabilizes the joint, activates the muscles, and can alleviate pain. This is how it promotes faster recovery and contributes to safe mobilization.
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