Wrist Pain: These Exercises Help!

Especially in the office our wrists are put under a lot of strain – no wonder that pain can occur. These exercises prevent wrist pain!

Anyone who works on a computer all day long puts quite a strain on their hands and therefore also on their wrists. Regular stretching and strengthening exercises help to protect the wrists against overstrain and prevent pain.

How flexible are my wrists?

Can you bend and stretch your wrists by 90 percent each? If you’re not sure, it’s easy to test it: stand in a four-footed position and place your hands on the floor with your arms stretched out and fingers spread – one away from your body and one towards your body. If both hands are fully on the floor, there are no problems with wrist movement.

Strong wrists through stretching with these exercises

• Flexor muscles: Return to the quadruped position and place hands with arms outstretched and fingers spread apart from the body. Then lean the upper body slightly forward until you feel the stretch.
• Extensor muscles: To stretch the extensor muscles, place your hands the other way round, i.e. facing the body, and push your hips slightly back towards the heels.

Two load exercises for strong wrists

• Flexor muscles: If you want to train the strength in your wrists, get back down on all fours and place your hands on the floor, pointing away from your body with your arms stretched out and your fingers spread. Then press the palm of your hand upwards – your fingers remain on the floor. If this is too easy for you, you can place your knees further back. Professionals can even do the exercise in the push-up position.
• Extensor muscles: Back into the quadruped position. This time place the backs of your hands on the floor – and do it with your fingers facing each other. Now push yourself up until your hands almost make a fist. These muscles are usually less strained than the others, so this exercise will probably be harder for you than the last one.

Routine, routine, routine

In order for the exercises to be effective, they must of course be performed regularly – preferably daily and with several repetitions. However, your wrists should not hurt – take care not to overstrain yourself. If the exercises are too difficult for you in a four-footed position, you can also place your hands on the wall or on a table.