Exercises to Help Relieve Wrist Pain

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Wrist pain is a frequent companion of those who spend a lot of time at the computer (programmers, copywriters, journalists, gamblers and many others). It interferes not only with productive work, but also with sports. Today we bring you tips and exercises to help strengthen your wrists and relieve you of pain and more serious troubles.

Now I have a lot of work, there is little time for training - my right wrist immediately makes itself felt: doing exercises with an emphasis on the palms (various planks, push-ups, burpees and other similar exercises) are given to me with difficulty, since my hand literally starts to hurt after 10-15 seconds.

I started doing these exercises a week ago and already feel relief. Hope it helps you too.

Carpal tunnel syndrome(carpal tunnel syndrome, CTS) is a neurological disease manifested by prolonged pain and numbness of the fingers. Refers to tunnel neuropathy. The cause of the disease is compression of the median nerve between the bones and tendons of the muscles of the wrist.

Carpal tunnel syndrome is most common in older women. This disease is considered occupational in workers performing monotonous flexion-extension movements of the hand (for example, when assembling machines). Sign language interpreters and motorcycle racers, pianists, as well as bowlers, drummers and often experienced artists also suffer from this disease.

It is widely believed that prolonged daily computer use, requiring constant keyboard use, is a risk factor for developing carpal tunnel syndrome. There is a study in which carpal tunnel syndrome was found in every sixth surveyed working on a computer. Those users are at greater risk if their wrist is extended 20 ° or more in relation to the forearm when working with the keyboard. At the same time, other scientific studies indicate that there is no significant difference in the incidence of this syndrome in the group of constantly using the keyboard when compared with the general population.

It is often called tunnel syndrome, although this is incorrect - there are many other tunnel syndromes (nerve compression syndromes in a narrow canal), this is just one, the most famous of them.

Child's pose (Balasana)

Knees together or shoulder width apart, with the ischial bones resting on the heels. Stretch your arms forward and place them on the floor, palms down, leaning forward as you exhale. The abdomen and ribcage should touch the hips. The shoulders are pulled back a little, the shoulder blades tend downward, engaging the rotator cuff of the shoulder.

Keep your wrists straight without tilting them towards your little finger. Press gently with the pads and base of your fingers to the floor. Pay attention to the fact that your wrists should be slightly raised. This brings the bones of the wrist to the same level as the radius and ulna. Alternate pressing with your palms on the floor and raising your wrists with inhalation, and as you exhale, relax your hands. Then, while sitting, raise your right hand, palm facing you, fingers pointing up. Gently grab your fingers with your other hand and gently pull down from you, hold this position for 30 seconds and change your hand.

The video shows the technique for performing the child's pose, but without taking into account the addition with the wrists.

Downward dog

While doing this pose, focus on your hands. It is necessary to form a kind of "inner triangle" with fingers tending to each other towards the top. Concentrate on pressing the base of the triangle, which is between the pad of your index finger and thumb and the inside of your wrists. This relieves pressure from the smallest pisiform bone in the hands or feet, which is located on the side of the little toe.

Basic execution technique.

Other exercises to stretch and strengthen your wrist

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Strength exercises to strengthen the wrist

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In the barbell version, you can take a lighter weight, and the wrist rest can be done from the knees, without transferring the weight to the hands. Weight transfer can be done gradually when you feel that there is no more pain.

Office option: just stand near the table and try to bend your wrists, resting on the table surface, palms up, so that the angle between palm and hand is 90 degrees.