wrist pain exercies

Wrist pain can occur due to overuse, injury, or strain from repetitive movements. To relieve pain and improve strength and flexibility, you can try simple wrist exercises. These exercises are easy to do at home and can help reduce discomfort over time.

1. Wrist Stretch: Stretch your arm out straight with your palm facing down. Use your other hand to gently pull your fingers back toward your body until you feel a stretch in your wrist. Hold this position for 20-30 seconds, then switch to the other wrist.

2. Wrist Flexor Stretch: Extend your arm with your palm facing up. Gently pull your fingers back with the opposite hand until you feel a stretch on the underside of your forearm. Hold for 20-30 seconds and repeat on the other side.

3. Wrist Rotations: Extend your arms forward and make a loose fist. Slowly rotate your wrists in circles, first clockwise and then counterclockwise. Perform 10 rotations in each direction to loosen up the joints.

4. Tendon Glides: Start with your fingers fully extended. First, curl the tips of your fingers to form a hook shape. Then, make a full fist. Open your hand back to the starting position. Repeat this exercise 10 times for each hand.

5. Wrist Curls: Rest your forearm on a flat surface with your hand hanging off the edge, holding a light weight or resistance band. Curl your wrist upward, then slowly lower it back down. Perform 10-15 repetitions on each hand.

These exercises are designed to relieve tension and build strength in your wrists. Do them regularly, but stop if the pain increases. If the pain persists, consult a doctor or physical therapist.