Many of us spend a lot of time typing, using our hands to lift heavy objects, and driving. As a result, we experience pain in our hands and wrists.
Stretching is advised as a preventative measure or to lessen minor discomfort.Exercises can increase mobility and lower the risk of getting hurt or getting hurt again. It’s simple to perform wrist stretches at work or at home.Here are some of them.
Simple And Effective Hand And Wrist Stretches
The good news is there are easy exercises you can do to relieve this pain! Here are five stretches to relieve hand and wrist pain that even the most active people should consider adding to their regular workout routine:
✔️ Praying Hands Stretch
- Raise your hands above your head, making sure to keep them away from your ears. You should feel a stretch in the front of both arms.
- Hold this position for 15-30 seconds, breathing normally throughout the stretch.
- Repeat 3 times per day or as needed
For a variation, you can also try bringing your hands closer and stretching your arms to either side of your body.
✔️ Finger Extension
If you’re sitting at your desk or in the car and your hands are stiff, this stretch can be done without getting up. Simply extend your fingers and hold them for five seconds before relaxing them. Repeat this ten times to complete one rep.
You don’t have to keep your palm down—you can also do this with your hand facing up if that feels more comfortable (just remember to switch back after completing all ten reps).
✔️ Finger Spread
To do the finger spread, use a flat surface and make sure you have a mirror in front of you so that you can see if your fingers are spreading correctly. Hold your hand in front of you and place it on the table or countertop with your palm facing down. With one hand, gently pull away each finger as far as it will go. Hold for 30 seconds and then relax before repeating with the other hand.
✔️ Thumb Pull
To do this stretch, place your left hand on a table and hold it with your right hand. Then, pull your thumb toward your body. Hold for 10-15 seconds and repeat several times. Do this stretch two or three times per day to relieve pain caused by typing or computer use.
✔️ Wrist Stretch
- Straighten out your fingers and roll your wrist around, making sure to stretch all of your fingers.
- Hold it for 10 seconds and repeat it 5 times, holding each stretch for a total of 50 seconds per hand.
- If you can’t do the full stretch, start by only holding one finger at a time in the stretched position; this will allow you to gradually increase the range of motion until you are able to hold all four fingers together for 50 seconds at a time.
✔️ Wrist Rotations
To do this stretch, turn your hand, so it’s facing up. Now, flex your wrist and slowly rotate it clockwise 15 to 20 times. Next, repeat the process by rotating your hand counterclockwise (to a point where you can’t go any further). After each rotation, hold for five seconds before proceeding to the next one.
This stretch helps keep the muscles of your hands flexible and mobile while also improving blood flow to these areas. Though it’s not necessary to do any specific number of repetitions or sets when doing this exercise, just make sure you’re rotating both wrists in opposite directions to ensure a proper balance between them!
If you ever experience numbness or tingling in any part of your body (including your hands), be sure not to do any movements that may cause further damage—and definitely don’t ignore such symptoms! They could indicate something serious like heart disease or stroke risk factors—so if something feels off during this exercise, don’t hesitate to stop immediately!
✔️ Forearm Pronation And Supination
- Pronation and supination are two opposite motions of the forearm that allow for movement in all directions.
- These exercises will help keep your wrists, hands, and forearms flexible and prevent pain from developing in these areas.
- To perform this exercise, stand with your feet hip-width apart, knees slightly bent, and arms relaxed at your sides. Hold a 5-pound dumbbell in each hand using an overhand grip (the palms face forward).
With palms facing inward toward each other as if about to give someone a hug, rotate both forearms so that the backs of your hands face up. Next, twist them back to their original position with palms facing outward. Repeat this sequence 10 times per day for the best results.
So, now you know the best way to stretch your hands and wrists. You can do any combination of these stretches to To Relieve Hand And Wrist Pain. If you are new to stretching and have never tried it before, we recommend starting with the basic stretches and gradually working up to more advanced ones.
Dr. Edward Zelman
Dr. Edward Zelman works as a Neurologist with the expertise of over 15 years, helping more than thousands to get back in complete health through his research-proven treatments. He earned his Masters from Harvard University and completed his Ph.D. from Columbia University. Dr. Edward Zelman is one of the notable names in the medical industry for his work in pain management, chronic disorder, and so on. He is also a former faculty at the Massachusetts Institute of Technology (MIT). At present, Dr. Edward Zelman is researching safe and effective natural remedies that can restore as well as maintain the youthful functioning of the body.
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