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  • Deanne Pandey

Best moves to stretch out your wrists



Your hands perform a variety of tasks every day, from gripping a steering wheel to typing on a keyboard. These repetitive motions can create weakness and stiffness in your wrists and fingers. Wrist exercises increase flexibility and help lower the risk of injury. Stretches are recommended as a preventive measure or to ease slight pain. However, they should not be used by people with inflammation or serious joint damage unless recommended by a healthcare professional. This is because, in those cases, exercise could cause more harm to your wrists or hands. Always speak with your doctor before attempting new stretches or treatments. It’s important to determine the exact cause of your wrist pain first. We spend much of the day with our wrist in a flexed position — when we're driving a car, holding a phone, or typing on a computer — which can cause strain. Perhaps it creeps up after a long day of typing at your desk. Or maybe you feel the pain after a round of tennis or planks at the gym. Regardless when you feel it, many of us battle wrist pain at some point or another. Practicing simple exercises can help prevent injury. Exercises can strengthen your wrists and keep your hands and fingers flexible.

Here are some exercises you can try to stretch out your tired wrists-


1. Praying position stretches- While standing, place your palms together in a praying position. Have your elbows touch each other. Your hands should be in front of your face. Your arms should be touching each other from the tips of your fingers to your elbows. With your palms pressed together, slowly spread your elbows apart. Do this while lowering your hands to waist height. Stop when your hands are in front of your belly button or you feel the stretch. Hold the stretch for 10 to 30 seconds, then repeat. Extend one arm in front of you at shoulder height. Keep your palm down, facing the floor. Release your wrist so that your fingers point downward. With your free hand, gently grasp your fingersand pull themback toward your body. Hold for 10 to 30 seconds.

2. Extended arm- To stretch in the opposite direction-Extend your arm with your palm facing up toward the ceiling. With your free hand, gently press your fingers down toward the floor. Gently pull your fingers back toward your body.Hold for 10 to 30 seconds.Repeat both stretches with the other arm. You should cycle through the stretches two or three times with each arm.


3. Clenched fists- While seated, place your open hands on your thighs with palms up. Close your hands slowly into fists. Do not clench too tightly. With your forearms touching your legs, raise your fists off of your legs and back toward your body, bending at the wrist. Hold for 10 seconds. Lower your fists and slowly open your fingers wide. Repeat 10 times.


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