6 Best Exercises for Wrist Pain

exercises for wrist painIt’s easy to take your wrists for granted, that is, until you have wrist pain. Then the dull throbbing ache or sharp, stabbing pain that occurs every time you try to brush your teeth, chop carrots for dinner, type on your computer or do countless other routine activities in a day makes your wrists impossible to ignore.

An injury, such as a sprain or fracture, can obviously cause wrist pain, but far more often the cause is far more insidious, and occurs due to repetitive stress (from typing, playing a sport, driving long distances, texting, or virtually any activity that causes your wrist to move in a repetitive motion can be to blame).

On a foundational level, wrist pain, like virtually all forms of pain, often has an underlying inflammatory cause. Even short-term overuse can set off an inflammatory cascade in your immune system, intended to “heal” the overworked area. If that inflammation persists on a low level, it can then contribute to the very pain it was originally intended to heal.

If your repetitive movements continue, perhaps because you simply love playing tennis too much, or must type often for your job, the inflammatory cascade can easily spiral out of control, along with its associated pain. If this sounds familiar to you, you’ve got to try out Heal-n-Soothe, which contains 12 natural anti-inflammatories, including, proteolytic enzymes, to give your body a powerful and proven one-two punch against inflammation and pain.

 Top Exercises for Wrist Pain

Fortunately, some simple exercises for wrist pain can also be very effective to help you strengthen your wrists and break free from the ongoing cycle of repetitive motion and pain.

1. Wrist Stretches: With your forearm supported on a table and your wrist hanging over the edge, bend your wrist upward and downward slowly for a thorough stretch (repeat 10 times). Next, move your wrist from side to side slowly until you feel a stretch (repeat 10 times).

2. Prayer Stretch: With your palms together (hands in a prayer formation) and elbows out, slowly lower your wrists until a gentle stretch is felt (hold for 10 seconds). Return to starting position and repeat 10 times.

3. Opposite Hand Wrist Stretch: With your arms extended straight in front of you, use your opposite hand to press the back of your hand downward, so your fingers point toward the floor (hold for 15-30 seconds). Then pull your fingers up and backward (so your fingers point toward the ceiling, holding for 15-30 seconds). Repeat for a total of three sets.

4. Tennis Ball Exercise: Make a fist around a tennis ball. Squeeze it as hard as you can (without being in pain) for about 5 seconds. Repeat up to 10 times.

5. Flexion and Extension Exercises: Hold a light dumbbell in your hand with your arm extended out straight in front of you (your fingers, curled around the dumbbell, should be facing the ceiling). Slowly bend your risk upward, holding for 10 seconds, then bend it downward toward the floor, holding for another 10 seconds. Repeat this four times. This exercise can also be done using a resistance band, with one end placed under your foot for traction and the other end around your palm.

6. Rubber Band Forearm Exercise: Hold your hand out flat, then place a rubber band firmly around your five fingers. Open your fingers slowly, allowing the resistance of the rubber band to work the muscles and tendons in your forearm (which often contribute to carpal tunnel syndrome). Hold your fingers open for 15 seconds, then repeat up to 12 times.

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Filed Under: Pain Relief
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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