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The bones from the hand to the forearm are under constant tension, which can cause discomfort, and nearly everyone suffers from different types of of wrist Pain. This pain can be caused by typing very long words on the computer or lifting very heavy weights at the gym. How do you find out relief for this pain? Fortunately, there are a few simple things you can do wrist pain exercises control it from any room.
Exercises to Prevent and Reduce Wrist Pain
1. prayer posture
Stand with your palms crossed in front of your face. Bring your hands together from fingers to elbows. Slowly extend your elbows and lower your hands to waist level. Hold this position for 30 seconds and return arms to starting position. 2.
Press arms with straight arms.
Stand with one arm extended in front of you, palm facing the ceiling. Take your other hand and gently press the fingers of your outstretched hand to the floor. Pull the fingers slightly forward and hold this position for 30 seconds, then release the fingers and repeat with the other arm. 3.
3. reverse arm press with arms straight.
Stand with one arm extended in front of you, palm facing the floor. Let wrist fall down so that your fingers are facing the floor. Take the other hand and slowly pull the fingers toward your torso; press and hold for 30 seconds, release, and repeat on the other side.
4. clenching fists
Sit down and place your hands on your feet with palms facing up. Slowly make a fist with your hands. Place your forearms on your feet and bend your fists up and back toward your torso. the wrist . Hold this position for 10 seconds, then slowly lower the fists to the feet. Something like this of wrist pain exercises should be repeated at least 10 times.
5. wrist extension-flexion
Sit in front of the edge of the table and place your arms so that they hang over the edge. Slowly raise the arm to the ceiling until you feel a soft rack and hold for 10 seconds. Repeat this 10 times before slowly lowering the arm and taking the other arm. Repeat this exercise three times a day.
6. pulse spinning
This exercise Stand or work. Keep arms along side and bend elbows at a 90 degree angle. Hands must descend with palms together. Begin rotating the forearm so that the palm comes up, then return to the palm. Repeat this 10 times, then repeat with the other arm.
7. tendon tears.
This exercise This can be done while sitting or standing. Starting with the extended fingers, slowly begin to bend them. First make a fist, then extend the fingers again. Next, curl the fingers down to make an absolute fist, then extend the fingers again. Finally, curl the fingers down to form a clenched fist and extend the fingers again. Repeat the entire process 10 times.
8. gorilla attitude
Starting from a standing position, bend at the waist so that your hands touch the floor. Place your hands under your toes, bending upward under your toes. You may need to bend your knees to align this. Try to keep your toes in the fold of your feet. wrist Hold a maximum of 10 breaths. This will be released once. the wrist pain exercises This will definitely help stretch the rest of your body.
9. Resistance band wrist flexions
Use a resistance band through the tire to wrap your arm and palm the other end to hit the arch of your foot and hold down the space. Keep your elbows close to you while you begin to spin the tire. wrist Then tighten your hand and forearm muscles. Then slowly move backwards. Repeat 15 times on each side.
10. carve out a ball
For this exercise You can use a tennis ball or a stress ball. relief Ball. Squeeze the ball and hold for 10 seconds. Let go and repeat with 15 pieces on each arm. Comfortable and easy! exercise Can be set up from any room to enhance the wrist and hand muscles.
Medical assistance for wrist pain
While most wrist Pain can simply be corrected exercises to strengthen the wrist Not always healthy. Some wrist pain can be related to a serious injury or medical condition that requires medical assistance. This can hold the following
- Bone fractures. As a result of surgery the bone may need to be stabilized and iron hardware may be needed to merge the bone.
- Arch-rowing tunnel syndrome, which makes it difficult to undergo surgery to reduce ligaments. and relieve pressure.
- Operations remain critical to recover torn tendons and ligaments.
While wrist pain exercises May become necessary, they have every opportunity to become inconclusive. If surgery is necessary, physical therapy is usually required to help increase power and range of motion in this area. However, the exercises the above is still common for those who have undergone surgery to recover from an injury the wrist or hands.
