Simple Exercises To Take Care Of Your Wrist

Many daily activities like driving, using the computer, gardening or carrying bags put a strain on the wrist. The repetitive motions involved while doing these activities can cause stiffness or pain in the wrists and fingers.

Simple exercises of the wrist can prevent injury and improve flexibility. They can also reduce pain. The following exercises can be of use to bring comfort to your over-stressed wrist:  

1. Make a fist
Stretch your fingers out and close them to make a fist. Open your fist and repeat the procedure again. You can do this for 20 times.

2. Bend your wrist
Bend your wrist downwards slowly by holding the upper part of the hand until you feel the stretch. Then bend it upwards by following the same process. Hold each bend for a count of ten. Repeat this exercise for 3-5 times.

3. Rotate your wrist
Keep your elbow close to the side of your body. Now slowly rotate your palm upwards and then downwards, until you feel a stretch. Hold each position to a count of 10. Repeat this for 3-5 times.

4. Stretch your wrist
Keep your hand open and facing downwards. Move the wrist from side to side until you feel a stretch. Keep the position to a count of 10. Repeat this method for 3-5 times. 

5. Raise your wrist
Outstretch your arms and leave your wrists in a limping position. Raise your wrists to point your fingers toward the ceiling. Then lower your wrists so your fingers point downward. Repeat this for 10 times.

6. Take it easy
Take regular breaks in between throughout the day to give rest to your wrists. Take a five-minute break for every 20 or 30 minutes of continuous keyboard or mouse usage.

7. Stretch your arms fully

Interlace your fingers together, keep your palms open facing inward and stretch your arms as far as possible. Then keep your palms outward and stretch again. Repeat this for 3-5 times. 

8. Squeeze a ball

Take a stress ball and firmly squeeze for 5 to 10 seconds. This would strengthen the wrist muscles. Repeat this for 3-5 times.

9. Make an eight
Interlace your fingers and keep your elbows at your side. Move your interlaced hands in a figure eight motion. Rotate your wrists fully. Perform this exercise for 10 to 15 seconds. Give rest to your wrists and then repeat.

10.  Maintain good posture

A good posture reduces the amount of strain on the body. Make your workspace comfortable and have a desk of appropriate height so that you have enough legspace. Keep your back straight against your chair. Keep your wrists in a neutral position by raising your forearms a little. Make sure your arms and hands can move freely.

Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Zilaxo Advanced Pain Solution, through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy aims to eradicate problems like joint pain, inflammation, swelling, muscle spasm and stiffness. The protocol is at once scientific, effective and safe, with no known side effect. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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