wrist pain
With these exercises you relieve your wrists
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Our wrists are put under a lot of strain, especially in the office – no wonder that it can cause pain. These exercises prevent wrist pain!
Anyone who works on the computer all day puts a lot of strain on their hands and thus also on their wrists. Regular stretching and strengthening exercises help to 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: Get on all fours and place your hands on the floor with your arms stretched out and your fingers spread – once away from your body and once towards your body. If both hands are completely on the ground, there are no problems with the mobility of the wrists.
Stretch your wrists with these exercises
- Flexor Muscles: Return to the all-fours position and plant your hands away from your body with your arms straight and your fingers spread. Then lean your upper body forward slightly until you feel the stretch.
- Extensor Muscles: To stretch the extensor muscles, place your hands the other way around, i.e. pointing towards your body, and push your hips back slightly towards your heels.
Two weight-bearing exercises for strong wrists
- Flexor Muscles: If you want to train the strength in your wrists, get back on all fours and place your hands on the ground with your arms stretched, pointing away from your body and your fingers spread. Then you press the palm of your hand upwards – your fingers remain on the floor. If that’s too easy for you, you can place your knees further back. Professionals can even do the exercise in the push-up position.
- Extensor Muscles: It goes back to the quadruped position. This time, place the backs of your hands on the floor with your fingers pointing toward each other. Now push yourself up until your hands almost form a fist. These muscles tend to be used less than the others, so you’ll probably find this exercise harder than the last one.
Routine, routine, routine
In order for the exercises to be effective, they must of course be carried out regularly – preferably daily and with several repetitions. However, your wrists shouldn’t hurt – be careful not to overstrain yourself. If the exercises on all fours are too difficult for you, you can also place your hands on the wall or on the table, for example.