Avoid wrist pain with these exercises!

If you spend a lot of time with your computer or mobile phone, then stretching your hands and wrists can help you release the accumulated tension in those areas.

The pain in the hands and wrist are usual, and it mainly affects people working with the computer or with hands. If you are one of them, you should know that there are exercises to avoid the discomfort, which are simple and can be done at any time.

However, many factors can cause pain in the wrists, so an accurate diagnosis is essential for proper treatment and healing.


The ailment in the wrists is usually caused by injuries, which occur when the wrist twists or falls forward on the outstretched hand, resulting in sprains, strains, and even fractures.

It can also be a consequence of inflammation in the tendons or by the accumulation of fluid in the fluid sac that cushions the wrist joints. It happens when activities involving repetitive wrist movements are performed, from sports such as tennis or playing the cello, involving repetitive stress such as typing, cutting hair, or handling food.

When the same movement is performed for hours and without taking a break, the wrists are more likely to be affected. But there are also other diseases and conditions such as arthritis or carpal tunnel syndrome that can be the cause of pain.

If the wrist is injured, it may look swollen and painful to move. Depending on the cause, different symptoms may appear. Such as, stabbing pain, tingling, weakness, numbness, inflammation, and problems with free movement of the hands and wrists. These symptoms usually prevent you from carrying out necessary activities such as lifting objects, writing, or taking weight by hand.


Not all wrist pain requires medical attention. The pain usually decreases after ice application, rest, and over-the-counter pain relievers. If the wrist is swollen, do not exercise and keep it elevated above the level of the heart. See a doctor if the pain and inflammation get worse or lasts more than a few days.

To ease the tension, look to stretch your arms out in front of your chest, palms down, fingers outstretched. Gently bend the wrist until the fingers point toward the ground, and then flex it until they are directed toward the ceiling. Perform 12 to 16 repetitions in each direction, moderately, keeping your elbows flexed and your upper arm fixed. You can also rotate the wrists in the same position and make 8 to 10 circles on each side.

Another good exercise is to make a fist with your hands pressing firmly, for 20 seconds, and then stretch your fingers forward. You can repeat it between 5 and 8 times.

If you suffer from pain in the wrists, remember to protect the area with a bandage or wristband, do not catch excessive weights, rest from repetitive movements, and stretch the forearm muscles.


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