Especially in the office, our wrists are heavily stressed – no wonder that it can cause pain. These exercises prevent wrist pain!
If you work all day on the computer, your hands and thus your wrists will be quite heavy. Regular stretching and strengthening exercises help to protect the wrists against overloading and prevent pain.
How flexible are my wrists?
Can you bend and stretch your wrists 90 percent each? If you are not sure, you can easily test it: Go to the quadruped stand and place your hands on the floor with your arms straight and your fingers spread apart – once away from the body and once towards the body. If both hands are completely on the floor, there is no problem with the mobility of the wrists.
Strong wrists through stretching – with these exercises
- Flexing Muscles: Go back to the quadruped stand and put your hands away from your body with your arms straight and your fingers spread. Then you lean your upper body slightly forward until you feel the stretch.
- Strecker Muscles: To stretch the Strecker muscles, place your hands the other way around, pointing to the body, and gently push your hips back toward the heels.
Two exercise exercises for strong wrists
- Muscles of Beuger: If you want to train the strength in your wrists, you go back to all fours and put your hands away from the body with stretched arms and spread fingers on the floor. Then you press the palm of your hand upwards – the fingers remain on the ground. If that’s too easy for you, you can put your knees further back. Professionals even do the exercise in the push-up position.
- Strecker muscles: It goes back to the quadruped. Place the backs of the hands on the floor this time – with the fingers facing each other. Now push yourself up until your hands almost make a fist. These muscles are usually less stressed than the others, so this exercise will probably be harder for you than the last one.
Routine, routine, routine
Of course, for the exercises to be effective, they must be performed regularly – preferably daily and with several repetitions. However , your wrists should not be in pain – take care not to overstrain yourself. If the four-legged exercises are too difficult for you, you can also place your hands on the wall or on the table.