4 Effective Exercises for Persistent Wrist Pain

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4 Effective Exercises for Persistent Wrist Pain

Wrist pain can come on suddenly, it can go away just as quickly, but it will always come back uninvited.

Wrist pain can come on suddenly, it can go away just as quickly, but it always comes back, and it becomes persistent. And the worst thing is that many times it is so acute that it paralyzes us the moment it appears.

Even if your job is not in an office, there are many professions that face a similar problem, such as baristas, hairdressers, supermarket clerks, etc. The pain often occurs after repeated use or after holding a weight in the same position for many hours. Like any other part of the body, our wrists need rest and care.

4 Important Exercises for Persistent Wrist Pain

The following exercises will help you strengthen your wrists and relieve persistent pain.

1. Stretch the wrist in prayer position

Posture: Begin with your hands in a prayer position in front of your chest. You can sit or stand, but make sure that in that position there is no chair or armrests at elbow height.

  • Your fingers should be pointing up and your palms should be touching each other.
  • Lower your arms gently and slowly so that the stretch is done safely.
  • Stay there for 20-30 seconds.
  • Release your hands and then repeat, if it feels good.

2. Squeeze with tennis ball

Body position: Standing or sitting with hands free of obstacles.

  • Hold a tennis ball in your hand.
  • Gently squeeze the ball.
  • Keep it like this for 5-10 seconds.
  • Release it and repeat 8 times.
  • When you’re done, straighten your fingers fully.

3. Extension

Posture: Start in a seated position with your hands flat on the desk so they’re not at an angle.

  • Start palm down.
  • Hold a light weight or a bottle of water in your hand.
  • Gently and slowly raise your hand towards you.
  • Stop and then resume.
  • Repeat 10 times with each hand.

4. Circles with fruits

Posture: Stand or sit with room to keep your arms out in front of you.

  • Keep your wrists stretched out in front of you.
  • Gently circle one side with your wrist, then the other.
  • Repeat at least 10 times
  • Try to do this stretch 2-3 times a day.

On the other hand, it would be important to review the diet, to avoid foods that can be inflammatory, it is always recommended to consult a specialist if the wrist pain does not calm down with anything.

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