6 Simple Exercises To Ease Wrist Pain

Since the wrist joint plays a vital role in day-to-day movements like writing, typing or texting, pain in them can cause hindrances to everyday activities. And in severe cases, it can also affect one’s overall quality of life. Although serious issues like sudden injuries, arthritis, gout or carpal tunnel syndrome can cause wrist pain, overexertion due to exercise can also make wrists ache.

Depending on the cause, the symptoms of wrist pain can vary. However, common symptoms of wrist pain include swelling, bruising, numbness, weakness, discomfort, tingling, stiffness, trouble gripping things, and a clicking sound while moving the affected wrists.

Although doctors prescribe several treatment options like pain medication, injections, wearing splints and surgeries to treat the condition, certain simple exercises can be as effective as them in reducing the pain and discomfort in the wrist.

Here are some easy exercises that you can do from the comfort of your home to soothe wrist pain quickly:

1. Wrist Flexion Stretch- Straighten and hold out your right arm in front of you such that your palms face you and the fingers face upwards. Slowly cup your right hand with your left. Relax your fingers and gently pull your right hand towards your body until you feel a stretch at the back of the right wrist. Hold this position for half a minute. Repeat the exercise on the other side and also try doing the same with fingers stretched downwards.

2. Clenched Fists- In a seated position, place your hands on your thighs with the palms facing up, then close your hands into firsts. Raise your fists slowly off your legs and move them back towards the body, bending at the wrists. Hold this position for about fifteen seconds and then lower them to open your fingers.

3. Desk Press- While you are seated, keep your palms facing up under a desk or a table. Slowly press them upwards against the bottom of the desk and hold it there for about 15 seconds. Doing this strengthens the muscles around your wrists.

4. Tennis Ball Squeeze- Simply squeeze a stress ball or a tennis ball firmly for about 10-15 seconds. Doing this should not be painful but let you strengthen your wrists.

5. Palms Press- Keep your palms pressed together in front of you with your thumbs facing in and your fingers pointing towards the ceiling. Slowly lower your hands as much as possible. Hold that position for about 25 seconds and then relax.

6. Thumb Workout- Make a thumbs-up sign and create resistance with your thumb and prevent it from moving. Slowly pull your thumb backward using your other hand. Hold this position for 5 seconds. Repeat the same exercise in a thumbs-down position.