4 effective exercises for persistent wrist pain


Wrist pain can come on suddenly, it can go away just as quickly, but it will always come back uninvited.

Wrist pain can come on suddenly, it can go away just as quickly, but it always comes back and it becomes persistent. And the worst part is that it is often so acute that it paralyzes us the moment it appears.

Even if your job is not in an office, many professions face a similar problem, such as baristas, hairdressers, supermarket salespeople, etc. Pain often occurs after repeated use or after holding a weight in the same position for several hours. Like any other part of the body, our wrists need rest and care.

4 important exercises for persistent wrist pain

The following exercises will help you strengthen your wrists and relieve persistent pain.

1. Stretch the wrist in prayer position

Pose: Start with your hands in a prayer position in front of your chest. You can sit or stand, but make sure that in this position there are no chairs or armrests at elbow height.

  • Your fingers should be pointing up and your palms should be touching.
  • Lower your arms gently and slowly so that the stretch is done safely.
  • Stay there for 20 to 30 seconds.
  • Release your hands, then repeat if it feels good.

2. Squeeze with a tennis ball

Body position: Standing or sitting, hands free from obstacles.

  • Hold a tennis ball in your hand.
  • Gently squeeze the ball.
  • Keep it like that for 5-10 seconds.
  • Release it and repeat 8 times.
  • When you’re done, straighten your fingers completely.

3. Extension

Posture: Start in a seated position with your hands flat on the desk so they are not at an angle.

  • Start palm down.
  • Hold a light weight or water bottle in your hand.
  • Gently and slowly raise your hand towards you.
  • Stop then resume.
  • Repeat 10 times with each hand.

4. Circles with fruit

Posture: Standing or sitting with enough space to keep your arms in front of you.

  • Keep your wrists extended in front of you.
  • Gently encircle one side with your wrist, then the other.
  • Repeat at least 10 times
  • Try to do this stretch 2-3 times a day.

On the other hand, it would be important to review the diet, to avoid foods that can be inflammatory, it is always recommended to consult a specialist if the pain in the wrist does not calm down with anything.


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