Strengthening exercises can prevent and treat wrist problems caused by sports or computer use. Stretching should be done before wrist strengthening exercises, and grip exercises can be done with a grip ball or tennis ball. Adjust the number of repetitions based on individual needs.
Wrists can be prone to strain and injury from a variety of activities, including sports and heavy computer use. Many common wrist problems, including carpal tunnel syndrome, can be treated or prevented with strengthening exercises. Wrist strengthening exercises, such as wrist curls and the use of a gripping device, can help increase strength and flexibility in the wrists, hands, and forearms.
As with any exercise, stretching should be done before beginning wrist strengthening exercises. This can help warm up the muscles and tendons in your wrists and prevent further strain or injury. These stretches can also be done throughout the work day to relieve wrist or arm pain caused by computer or mouse use.
First, slowly move both hands in a circular motion clockwise, then counterclockwise. Second, fully extend one arm with the hand pointing down and push the hand down with the other arm. Repeat on the other side. Finally, extend your arm again with the palm facing forward. Pull the fingers back with the other hand; Repeat on the other side.
One of the wrist strengthening exercises is called the wrist curl. It is used to strengthen the muscles of the forearm and wrist, and a light weight could be used to make this exercise more effective. Rest your forearm on a flat surface, such as a table, with your wrist and hand hanging over the edge. Using the weight of your hand, lift straight up, bending your wrist. Reverse wrist curls can be done by rotating your forearm and moving the weight in the opposite direction.
Grip exercises are another way to help build wrist and hand strength. These exercises can be done at any time of the day using a grip ball, which is also called a stress ball. A grip ball is lightweight and portable, so the exercise can be done during work, travel, or while watching TV. To do the exercise, simply squeeze the ball repeatedly for a few minutes in each hand. A grip lever is a similar device that can also be used for this type of activity. A tennis ball also works well for this exercise.
It may be necessary to adjust the number of repetitions to best address the individual problem when performing any of these wrist strengthening exercises. Building strength in your hands and forearms for heavy lifting and other activities may require more repetitions than trying to prevent carpal tunnel syndrome from computer use. The exercises can be easily modified to suit any routine and need.
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