Stretching is an excellent way to prevent injuries and improve the way your body functions. Wrist pain is a common issue that can be alleviated with regular stretching. Here are some reasons why stretching is so beneficial.
Flexibility
Wrist flexibility and mobility are helpful in many activities that require precision, such as cooking, writing, and certain hobbies. Rotating and flexing your wrist may also happen more often than you think, such as when you turn doorknobs, pour liquids from containers, and even while eating. Keeping your wrist flexible using stretches can help keep these activities easy to do and prevent wrist pain.
Strength
Your wrists help support your hands whenever you perform strenuous activities, such as lifting, pulling, or pushing. Weak or damaged wrists may not be able to take the strain of some activities, leading to injuries later on. Strengthening your wrists can also ensure they have enough support from the surrounding muscles and tendons, which can also help prevent wrist pain.
Disease And Injury Prevention
Wrist stretches can help improve blood circulation in the hands and wrists. Repetitive hand movements such as typing on a keyboard can cause regular blood flow to become blocked and for overuse injuries to develop, causing soreness and discomfort.
Wrist stretches can also help prevent injuries from physical activities and sports, such as tennis. When your coach or trainer recommends that you stretch, it’s best to do it as well as you can. A little stretching now can save you from a lot of pain later on.
Alleviate Wrist Pain
Wrist pain is a common symptom in a variety of hand conditions. Wrist stretches can help relieve pain resulting from these diseases. Some hand conditions that wrist stretching can help with include:
- Arthritis
- Carpal tunnel syndrome
- Sprains and strains
Wrist Pain Exercises
Suffering from wrist pain? Here are 5 effective stretches to reduce or eliminate it.
1. Warm-Up Stretches
- Hold your hands in front of you and close them into fists. Rotate your wrists in a circular motion, going clockwise, then counter-clockwise. Repeat this several times.
- Stretch your fingers far apart, hold for a few seconds, and then relax them. Repeat this several times.
2. Wrist Extensor Stretch (Palm Down)
- Hold your arm straight in front of you, palm facing down.
- Bend your hand downward. With your other hand, gently pull it towards your torso. Hold this position for 15 to 30 seconds, then release.
- Repeat this using your other hand.
- Do this exercise again for both hands, but this time with your palm facing upward.
3. Wrist Rotations
- Put your hands together, intertwining your fingers.
- While keeping your fingers together, rotate your wrists forward. Your palms don’t need to touch each other. Do this for about 20 seconds.
- Rotate your wrists in the opposite direction for about 20 seconds again.
- Repeat this exercise a total of three times.
4. Hand Blossom Stretch
- Open your right hand in front of you and extend your fingers wide.
- Slowly bend your wrist downward, bringing your fingers in a tight formation, forming a point.
- Repeat the stretch slowly over 30 seconds.
- Repeat this exercise using your other hand.
5. Prayer Stretch
- Put your palms together in front of your chest.
- Slowly lower your arms until your thumbs are level with your stomach, keeping both palms together. Be careful not to over-stretch.
- Hold for 15 to 30 seconds.
- Repeat several times.
Hand and Wrist Care in North Dakota
If you’re concerned about recurring wrist pain, contact our expert healthcare providers at The Bone & Joint Center to receive proper care. The Bone & Joint Center is the largest private orthopedic practice in North Dakota. We are committed to treating patients in our several convenient locations across the state.
For more information on our orthopedic services, you may call (800) 424-2663 or use this online form to request an appointment. If you prefer to contact us directly, you may reach us at (701) 946-7400 or (866) 900-8650.
