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Wrist Exercises

Wrist exercises help to alleviate the pain caused due to various reasons.
Mayuri Kulkarni Jun 18, 2019
Human wrist is a complex joint, made up of eight small bones called carpals which are connected through a tube called carpal tunnel. The carpal tunnel consists of tendons and nerves which are covered by ligaments that help to hold the carpal tunnel in its position.
Since, the structure of our wrist is very complicated, it is susceptible to injuries and pains. Wrist pain which is quite common can be treated with the help of wrist exercises. Carpal tunnel syndrome, tendonitis, fracture, arthritis, etc. are some of the causes of wrist pain.

For Carpal Tunnel Syndrome

Carpal tunnel syndrome (CTS) is one of the most common causes of wrist pain and discomfort. Numbness, sudden sharp pain that extends from the wrist to the arm, and weakness, are some of the symptoms of CTS. However, these symptoms can be relieved with the help of a few exercises that are given here.

Exercise 1

You may sit in a chair or stand in an upright position to perform this exercise. Now place your arms such that your elbows touch your waist and your forearms are extended in the forward direction. Your forearms should be parallel to the floor.
Now, make fists with both the palms and rotate the wrist joint in anticlockwise direction for ten counts. Next, rotate the wrists in clockwise direction for ten counts. Then, open your arms, stretch your fingers, and repeat the exercise.

Exercise 2

You will require a light-weight dumbbells to perform this exercise. Hold the dumbbells in each hand, keep your elbows on your waist, and extend your forearms in the forward direction. Your palms should be parallel to the floor and face downwards.
Then, gently turn your forearms and wrists such that your palms face towards the ceiling. Repeat these turns for 10 times.

For Wrist Tendonitis

Wrist tendonitis is also referred as tenosynovitis, which is caused due to inflammation or irritation of a single tendon or more than one tendons in the wrist. Swelling and pain around the affected region are two basic symptoms of this condition. Here are some wrist exercises that can relieve the discomfort caused due to wrist tendonitis.

Exercise 1

Place your palms on a table with your finger flat and stand in an upright position. Keep your elbows straight and lower your body weight in the forward direction. Hold this position for 15 seconds, and perform 3 repetitions of this exercise.

Exercise 2

Stand in an upright position or sit in a chair and try to bend your affected wrist by pressing its back with the help of the unaffected hand. Hold this position for 15-30 seconds.
Then, stretch the fingers of affected wrist by pressing them in backward direction with your other hand. Hold this position for 15-30 seconds.

For Fracture

Wrist fracture is quite common due to a sudden fall or application of heavy force on the wrist. Unable to hold weight, the bone snaps causing a lot of pain. Swelling and sharp pain are the symptoms of wrist fracture. The exercises given here can help to strengthen the bones and muscles of the wrist, after a fracture treatment.

Exercise 1

Place your affected forearm on the table, such that your hand is over the edge of the table. Your wrist should be aligned along the edge of the table. Now, twist your wrist such that your fingers point towards the floor. Then raise your hand to face your fingers towards the ceiling. Repeat the steps 10 times.

Exercise 2

Place the palm of the fractured wrist on the surface of a table. Tilt the hand as if you are waving on the surface of the table. Ensure that the palm is placed completely on the table surface while waving.

For Arthritis

There are two types of wrist arthritis, one is osteoarthritis and the other is rheumatoid arthritis. Osteoarthritis occurs as a result of wear and tear of the wrist joint, while rheumatoid arthritis is caused due to inflammatory diseases that destroy the bones and joints of the affected area.
Weakness, limited motion, swelling, tenderness, pain, etc. are some of the symptoms of wrist arthritis.

Exercise 1

Place your affected arm on the surface of a flat table, such that your palms face the surface of the table. Then rotate your wrist, so that the palms face the ceiling. Rotate the palm again to get back to the starting position. Repeat the exercise for 10 times.

Exercise 2

Stand in an upright position or sit in a chair to perform this exercise. Hold your palms as if you are praying and press your right hand against your left hand. While pressing your right arm, try to bend your left wrist and try to resist the movement with left hand. Repeat these steps for your right hand.
These were some useful wrist exercises, that can help to reduce the pain and discomfort caused to the wrist joint. Before performing these exercises, consult a physician to ensure the fitness of the wrist joint.
Disclaimer: This is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.