Wrist pain is manageable through proper exercises and medications. Stretching not only alleviates your pain, but also makes it strong and flexible. Proper stretching exercise helps you to avoid stress injury and repetitive motion injury. If you have come across hand injury, hand joint arthritis, or carpal tunnel syndrome, then this article is appropriate for you because here we would discuss 7 most effective wrist-strengthening exercises and stretches which will make your wrist strong as well as improve range of motion of wrist.
It is very helpful because both stretching and exercising stimulates the synthesis of synovial fluid which eventually lubricates our wrist joints and supports to enhance their core functionality.
Our wrist bones are linked up with the hand and forearm. Therefore, our wrist movements are regulated by the forearm muscles. Here stretching exercises engage a total of 18 muscles of your forearms. Each 18 muscles has its own specific function. You need to start with some simple stretches that can be done at your home with no equipment. So let’s get started
Before starting hand exercise work on its range of motion, this is basically a warm up technique.
- Sit at your comfortable position, and then bend your arm at your elbow side. Then rest your upper arm on a table, or hold it with your other hand
- Then make a tight fist, flex your hand while making your wrist up as much as possible, then bring them down as much as you feel comfortable.
- Try to keep your motion smooth and consistent, try to move your wrist 10 times clockwise and anti-clockwise, make your arm stationary but not the wrist
- Keep your arm at the same position. Then take your wrist to the leftist corner, then the rightest corner comfortably, and move the wrist, not your arm.
- Make all movement smooth, and consistent, repeat them with both hand, 10 times/ hand
How to loosen up stretch
- Sit at your comfortable position and bend your arm slowly at the elbow in 90 degree angle
- Then make a tight fist, next slowly open your fist and stretch your finger at wide angle
- Repeat it for multiple time ( as much as you comfortable)
- Then do it with your other hand in the same manner.
Here you’ll start your seven exercise for wrist strength and improved range of motion
- Wrist rolls
After warming up your wrist and forearm muscles you can start doing wrist roll, basic warm up reduces the risk of injury, sudden strain and pain.
How to perform: Take your seat, then place your arms straight in front of you. Then make a perpendicular angle or 90-degree angle with the torso, and parallel to the floor. Then gradually make a gentle fist. Roll your wrist clockwise and anticlockwise five times each direction.
- Upward bound-fingers exercises pose
It is a basic yoga pose that chronologically stretches your forearm, wrist, and fingers.
How to perform: Extend your arm followed by interlace your fingers in front of you. Flip the binding so that the upper face of your fingers face towards you. Then take a deep breath, inhale , and lift your arms towards the ceiling, then make your shoulder soft, breathe, count 10 and exhale.
- Fists stretch
This exercise is basically designed to strengthen your forearm muscle, fingers, and wrists.
How to perform: Place both of your arms straight parallel to the floor in front of you. Then make fist with both of your hands, squeeze them for a minimum of 10 seconds, repeat this motion 10-20 times with each hand.
- Wrist stretch series
How to perform: start with your knees, hold both your hand on the floor in front of you, below the shoulders, Now hold your knee with your finger tips, then take deep breath, hold the air for 30 seconds, then flip that hand so the upper portion of your hand remain on the floor, and fingertips must facing forward. Then again inhale, hold the air for 30 seconds. This is a complete wrist stretch series.
- The Prayer pose
This is the famous pose for balancing in yoga. However, it also offers you an excellent wrist stretch. How to perform: Bring both of your hands at the prayer position in front of your heart. Then gradually lower your hands until you feel the stretching around your wrist. Hold this posture for 30 seconds, then release.
- Wall stretch
This is also another excellent stretch for your lower arm, wrist, and shoulders.How to perform: Place a single hand against a smooth wall while keeping your arm at your side. Then gradually move your body back towards your upper ar,. Then hold your hand flat. Hold this posture for a minimum of 60 seconds, then release. Do these same steps with your other hand
- Gorilla pose
This is also a yoga pose excellent for wrist stretching
How to perform: Bend in forward direction, then gradually bend your knee as much as you can and slip your hands beneath your both feet. Then gradually glide them until the complete hand comes under your feet, specifically here your wrist should touch your toes. Hold this posture for 1 minute then release,
How to: Start in a forward bend. Bend your knees as much as you need to slip your hands underneath your feet. Slide them under until your whole hand is under your feet, and your toes touch your wrists. Hold here for 60 seconds.
Takeaway: These are the exercises to improve grip strength that are effective for most people. However, if you feel intense pain then stop doing this and consult with a physical therapist
