Wrist pain is often caused by overuse or repetitive motion. Conservative methods such as rest and bracing can help, but wrist exercises are important for maintaining flexibility and strength to prevent further pain. Common exercises include stretching and range of motion movements.
Wrist exercises are beneficial in maintaining pain-free movement. The wrist joins the hand to the forearm and is made up of a group of eight carpal bones. It serves as a connection between the hand and forearm by joining the metacarpals, or knuckles where the fingers extend, and the forearm bones, the radius and ulna. The radius is the long bone in the forearm on the thumb side, while the ulna is the smaller ling bone on the pinky side.
Wrist problems and pain are common in the wrist and are usually related to overuse or repetitive motion. Inflammation, or pain and swelling, and difficulty with movement are indications of a problem in the wrist area. Direct injuries, arthritic conditions, and sprains, strains, or tendinitis can also cause painful wrists.
Often wrist pain and dysfunction can be treated using conservative methods such as ice and an initial rest period followed by a gradual return to normal activities. For chronic or recurring problems, the use of bracing may be beneficial. Boosters can be used at night or during activities, depending on the severity of the symptoms. Occasionally, in severe cases where muscle spasms and inflammation cause a nerve to be affected, surgery may be needed to relieve the nerve restriction.
Wrist exercises are helpful after an injury or repetitive strain problem, but the most important reason to perform regular wrist exercises is to avoid further pain and problems. Exercising and stretching your wrist will help maintain flexibility and strength and provide better conditioning. Choosing the right wrist exercises depends on the symptoms experienced. For severe or chronic problems, it is best to seek the professional advice of a physical therapist to design a stretching and exercise program that is best suited to restore flexibility and mobility. Wrist rehabilitation can also provide pain relief modalities and lifestyle changes to prevent further pain problems.
Common wrist exercises to decrease and prevent pain include a general stretching program. Place your hands in prayer at chest level, then gently press down while keeping your hands together. Keep your hands together and move your fingers away from the body and then towards the body. Place the back of your hands together and gently press one against the other. Stretch the inside of the wrist and the base of the thumb by placing the hands on the hips, fingers pointing forward and pushing toward the hip.
Once the initial pain and dysfunction subsides, wrist exercises such as range of motion and strengthening will help condition the muscles. A slight upward curvature of the wrist should be maintained during wrist intensive activities. Changing bad posture habits, such as resting your wrists on the desk while writing, will help prevent future wrist problems.
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