Combating Wrist and Hand Pain with Stretching

Wrist pain. A very common feeling, especially as we spend longer on our computers and phones. Stretching out our wrists can often be forgotten in favour of stretching out the bigger muscles that we feel more immediately. Incorporating wrist stretches into our daily habits and routines can help minimize the pain and soreness that we feel when doing exercise, or at the end of a long day of computer work.

Stretching out the wrists can help to lengthen the muscles and tendons. Typing and other repetitive tasks can shorten the muscles in the wrists, leaving them tight and painful. This pain can radiate down into the forearm muscles as well. Often our wrists and hands are in a flexed position, and we need to counter this by incorporating extension into our wrists. Stretching helps prevent the “tissues from getting pulled asymmetrically” which can cause strain and pain.

Our hands are also often in constant motion. Stretching can help improve the blood flow to the hands, warming up the muscles and providing them “with the oxygen and nutrients they need to keep moving”.

Stretching can help to increase the wrists range of motion and strengthen the muscles around the wrist. It is important to remember that when stretching our wrists, it is just as important to move slowly and purposefully to avoid pain and injury.

Incorporating wrists stretching can come in many forms. It can be incorporated into your daily exercise or stretching regimen. It can also be performed prior to extended periods of repetitive tasks, such as before sitting down for a day of typing. Stretch therapy can help with wrist pain, and incorporating wrist stretches, by simply knowing that the stretch therapist addresses the whole body in their appointments, including the wrists.

Sources:

https://www.mindbodygreen.com/articles/wrist-strengthening-exercises

https://www.health.harvard.edu/pain/exercises-for-pain-free-hands

https://orthology.com/importance-hand-stretching/

https://www.nbcnews.com/better/lifestyle/wrist-stretches-relieve-pain-ncna1040146

https://www.healthline.com/health/chronic-pain/wrist-and-hand-stretches#yoga

https://www.webmd.com/pain-management/exercises-carpal-tunnel-syndrome#1