Wrist pain? These exercises will help! | BRIGITTE.de

Our wrists are particularly stressed in the office – no wonder it can lead to pain. These exercises prevent wrist pain!

Those who work on the computer all day put a lot of strain on their hands and thus also on their wrists. Regular stretching and strengthening exercises help protect the wrists against overload and prevent pain.

How flexible are my wrists?

Can you bend and straighten your wrists 90 percent each? If you are not sure, you can easily test this: Stand on four feet and place your hands on the floor with your arms straight and fingers spread – one time away from the body and one time towards the body. If both hands are completely on the floor, there are no problems with the mobility of the wrists.

Strong wrists by stretching – with these exercises

  • Flexor muscles: Go back to the four-footed position and place your hands on your body with your arms straight and your fingers spread apart. Then you lean your upper body slightly forward until you feel the stretch.
  • Extensor muscles: To stretch the extensor muscles, place your hands the other way around, pointing towards your body, and push your hips back slightly towards the heels.

Two exercise exercises for strong wrists

  • Flexor muscles: If you want to train the strength in your wrists, you go back on all fours and place your hands on the floor with your arms straight, pointing away from the body and spreading your fingers. Then press the palm of your hand upwards – your fingers stay on the floor. If this is too easy for you, you can move your knees further back. Professionals can even do the exercise in the push-up position.
  • Extensor muscles: It goes back to the four-legged position. This time, place the backs of your hands on the floor so that the fingers are facing each other. Now push yourself up until your hands are almost a fist. These muscles tend to be less used than the others, so this exercise is likely to be more difficult than the last.

Routine, routine, routine

In order for the exercises to be effective, they must of course be performed regularly – ideally daily and with several repetitions. However, your wrists shouldn't be in pain – be careful not to overwhelm yourself. If the exercises in the four-legged position are too difficult for you, you can also place your hands on the wall or on the table, for example.

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