Wrist Exercises
Human wrist is a complex joint, made up of eight small bones called carpals and are connected through a tube called carpal tunnel. The carpal tunnel consists of tendons and nerves and is covered by ligaments that help to hold the carpal tunnel in its position. Since, the structure of our wrist is very complicated it is susceptible to injuries and pains. Wrist pain is quite common and with the help of wrist exercises, the pain can be reduced. Carpal tunnel syndrome, tendonitis, fracture, arthritis, etc. are some of the causes of wrist pain. Let us take a look at each of these causes and the exercises required to alleviate the wrist pain for each cause.
For Carpal Tunnel Syndrome
Carpal Tunnel Syndrome (CTS) is one of the most common cause of wrist pain and discomfort. Numbness, sudden sharp pain that extends from the wrist to the arm and weakness, are some of the symptoms of carpal tunnel syndrome. These symptoms can be relieved with the help of a few exercises that are given below.
Exercise 1: You can sit in a chair or stand in an upright position to perform this exercise. Now, place your arms, such that your elbows touch your waist and your forearms are extended in the forward direction. Your forearms should be parallel to the floor. Then, make fists with both the palms and rotate the wrist joint in anticlockwise direction. Then rotate the wrist anticlockwise for 10 times and repeat the same for clockwise direction. Open your arms, stretch your fingers and repeat the exercise.
Exercise 2: You will require a light weight dumbbell to perform this exercise. Hold the dumbbells in each hand and follow the starting position of the previous carpal tunnel exercise. Your palms should face downwards. Then, gently turn your forearms and wrists such that your palms face towards the ceiling. Later, turn them to face towards the floor. Repeat these turns for 10 times.
For Wrist Tendonitis
Wrist tendonitis is also referred as tenosynovitis and is a result of inflammation or irritation caused to a single tendon or more than one tendons in the wrist joint. Swelling and pain around the affected region are two basic symptoms of wrist tendonitis. Given below are some wrist exercises that can relieve the discomfort caused due to wrist tendonitis.
Exercise 1: Place your palms on a table with your finger flat and stand in an upright position. Keep your elbows straight and incline your body weight in forward direction. Hold the position for 15 seconds and do 3 repetitions of the exercise.
Exercise 2: Stand in an upright position or sit in a chair and try to bend your affected wrist by pressing its back with the help of the unaffected hand. Hold this position for 15-30 seconds. Then, stretch the fingers of affected wrist by pressing them in backward direction by your other hand. Hold this position for 15-30 seconds.
For Fracture
Wrist fracture is quite common due to a sudden fall or because of application of heavy force on the wrist. Unable to hold weight, the bone snaps causing a lot of pain. Swelling and sharp pain are the symptoms of wrist fracture. The exercises given below can help to strengthen the bones and muscles of the wrist, after a fracture treatment.
Exercise 1: Place your affected forearm on the table, such that your hand is over the edge of the table. Your wrist should be aligned along the edge of the table. Now, move your hand such that your fingers point towards the floor. Then raise your hand to face your fingers towards the ceiling. Repeat the steps 10 times.
Exercise 2: Place the palm of the fractured wrist on the surface of a table. Tilt the hand as if you are waving on the surface of the table. Ensure that the palm is placed completely on the table surface while waving.
For Arthritis
There are two types of wrist arthritis, which include osteoarthritis and rheumatoid arthritis. Osteoarthritis is a result of wear and tear of the wrist joint, while rheumatoid arthritis is due to inflammatory disease, that destroys the bones and joints of the affected area. Weakness, limited motion, swelling, tenderness, pain, etc. are some of the symptoms of wrist arthritis.
Exercise 1: Place your affected arm on the surface of a flat table, such that your palms face the surface of the table. Then rotate your wrist, so that the palm faces towards the ceiling. Rotate the palm again to get back to the starting position. Repeat the exercise for 10 times.
Exercise 2: Stand in an upright position or sit in a chair to perform this exercise. Now, hold your palms as if you are praying. Press your right hand against your left hand. While pressing your right arm, try to bend your left wrist and try to resist the movement with left hand. Repeat these steps for your right hand.
These were some useful wrist exercises, that can help to reduce the pain and discomfort caused to the wrist joint. Before performing these exercises, consult a physician to ensure the fitness of the wrist joint.
