Table of contents:
- Movement stretching easy for the wrist
- 1. Bend the wrist
- 2. Rotate the wrist
- 3. Flex your thumb
- 4. Loosening of the fingers
- 5. Prayer position
- 6. Desk press
- 7. Linking hands
Every day, your hands make various kinds of repetitive movements that unconsciously cause stiffness and soreness. In order not to be bothered by the pain that comes, the wrist needs stretching exercises. The following are some of the moves stretching for your wrist to avoid muscle problems.
Movement stretching easy for the wrist
Your hands have the ability to move in any direction according to their joints. This is evident when performing simple movements, such as bending the thumb or turning the wrist.
If you feel pain while doing a simple movement, then something is wrong with your hand muscles. Maybe you need stretching exercises to avoid the pain.
Here are a few moves stretching for the wrist which can be done easily:
1. Bend the wrist
Source: Lex Medicus
- Place your hands on the table with the back of your hands facing upwards, but let your palms (from wrist to fingertips) hang.
- Move the palm of the hand that is hanging upwards until it feels like it is being pulled, then return it to its original position.
- Repeat several times.
- Turn your hands so that your palms are facing upwards
- Repeat points 2 and 3.
2. Rotate the wrist
Source: Lex Medicus
You can do this one movement standing or sitting upright. Here are the steps:
- Keep your upper arms close to your body, bend your elbows forward until they form a 90 degree angle, with your palms facing up.
- Then, make a move stretching by turning your wrists so that the palms are facing downwards.
- Repeat several times.
3. Flex your thumb
Source: WebMD
- Raise your hand and spread your fingers.
- Move your thumb along the palm as far as possible, then hold it for a few seconds.
- After that, return your thumb to its original position. Repeat from the beginning.
4. Loosening of the fingers
Source: Desert Hand and Physical Therapy
- Begin this movement by extending your right hand forward.
- Place your palms with your fingertips facing downwards, and your palms facing your body.
- With your left hand, slowly pull your fingers toward your body.
- Hold for 3-5 seconds, and release.
Afterwards, do the same thing but with your palms facing forward and your fingers straight up.
Use your left hand to pull the fingers together until they feel stretched. Hold for 3-5 seconds, and release. Make a move stretching this on your left wrist.
5. Prayer position
Source: Mynd and Body
- Sit cross-legged with your palms together in front of your chest, like a person praying.
- Lower your hands slowly until the muscles feel pulled.
- Hold and try to relax for 5-7 seconds.
6. Desk press
Movement stretching this one can be done while working so that the wrist doesn't hurt. The trick, stick your palms on the bottom of the table.
After that, press down on the bottom of the table as if you want to lift it up. Hold this position for 5-10 seconds.
7. Linking hands
Source: Medical News Today
- Raise your hands in front of you, with your elbows parallel.
- Bring your right elbow over your left elbow, and keep your hands in the middle. Your hands will automatically close against your chest so that your shoulders feel slightly stretched.
- Cross / connect your hands, so that your palms can touch each other.
- Hold this position for at least 25 seconds, then return to the starting position.
- Repeat the initial movement, but this time with the left elbow on top of the right elbow.
The wrist muscles that are constantly working can become inflamed. The inflammation can even cause disruption of the nerve pathways in the hands.
So, make sure your wrist is always getting enough rest and stretching to avoid these impacts.
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