{"id":2178,"date":"2020-06-25T16:45:37","date_gmt":"2020-06-25T16:45:37","guid":{"rendered":"https:\/\/genesisortho.wpengine.com\/?page_id=2178"},"modified":"2024-10-03T09:03:10","modified_gmt":"2024-10-03T09:03:10","slug":"top-5-stretches-to-relieve-wrist-hand-pain","status":"publish","type":"page","link":"https:\/\/genesisortho.com\/ar\/top-5-stretches-to-relieve-wrist-hand-pain\/","title":{"rendered":"\u062a\u0645\u062f\u062f 5 \u0645\u0631\u0627\u062a \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0639\u0635\u0645 \/ \u0627\u0644\u064a\u062f"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"2178\" class=\"elementor elementor-2178\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-303bc08 doctors-title elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"303bc08\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e0e6d3c\" data-id=\"e0e6d3c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5f5a751 elementor-widget elementor-widget-heading\" data-id=\"5f5a751\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\u062a\u0645\u062f\u062f 5 \u0645\u0631\u0627\u062a \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0639\u0635\u0645 \/ \u0627\u0644\u064a\u062f<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5ecc4ee6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5ecc4ee6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-13869930\" data-id=\"13869930\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7f0e0e7e elementor-widget elementor-widget-heading\" data-id=\"7f0e0e7e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">\u062a\u0645\u062f\u062f 5 \u0645\u0631\u0627\u062a \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0639\u0635\u0645 \/ \u0627\u0644\u064a\u062f<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67542a80 elementor-widget elementor-widget-text-editor\" data-id=\"67542a80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a <a href=\"https:\/\/genesisortho.com\/ar\/patient-education\/hand-and-wrist-overview\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0644\u0645 \u0641\u064a \u0645\u0639\u0635\u0645\u0643 \u0623\u0648 \u064a\u062f\u0643<\/a> try one or more of the stretches below to alleviate your pain. Consider also visiting an orthopedic specialist if the pain is especially acute or especially ongoing.<\/p><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">\u062a\u0645\u062f\u062f \u0645\u0648\u0636\u0639 \u0627\u0644\u0635\u0644\u0627\u0629:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641 \u060c \u0636\u0639 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0645\u0639\u064b\u0627 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u0635\u0645\u064a\u0643 \u0648\u0633\u0627\u0639\u062f\u064a\u0643 \u0645\u0639\u064b\u0627 \u0623\u064a\u0636\u064b\u0627. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0623\u0645\u0627\u0645 \u0648\u062c\u0647\u0643\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0645\u0639\u064b\u0627 \u060c \u0627\u0641\u0631\u062f \u0633\u0627\u0639\u062f\u064a\u0643 \u0628\u0628\u0637\u0621. \u0627\u0641\u0639\u0644 \u0630\u0644\u0643 \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u062e\u0635\u0631 \u060c \u0648\u062a\u0648\u0642\u0641 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0632\u0631 \u0628\u0637\u0646\u0643 \u0623\u0648 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0645\u0633\u0643 \u0647\u0630\u0627 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0643\u0631\u0631.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0644\u0623\u0633\u0641\u0644:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629 \u0623\u0645\u0627\u0645\u0643 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641 \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u0644\u0623\u0631\u0636.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0623\u0631\u062e\u0650 \u0645\u0639\u0635\u0645\u0643 \u0628\u062d\u064a\u062b \u062a\u0634\u064a\u0631 \u0623\u0635\u0627\u0628\u0639\u0643 \u0644\u0623\u0633\u0641\u0644 \u060c \u062b\u0645 \u0628\u064a\u062f\u0643 \u0627\u0644\u062d\u0631\u0629 \u060c \u0623\u0645\u0633\u0643 \u0628\u0623\u0635\u0627\u0628\u0639\u0643 \u0648\u0627\u0633\u062d\u0628\u0647\u0627 \u0628\u0631\u0641\u0642 \u0646\u062d\u0648 \u062c\u0633\u062f\u0643.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0643\u0631\u0631 \u0630\u0644\u0643 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649. \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 2-3 \u0645\u0631\u0627\u062a.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0630\u0631\u0627\u0639:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0645\u062f \u0630\u0631\u0627\u0639\u064b\u0627 \u0623\u0645\u0627\u0645\u0643 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641 \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u0644\u0633\u0642\u0641.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0628\u064a\u062f\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u060c \u0627\u0633\u062d\u0628 \u0623\u0635\u0627\u0628\u0639\u0643 \u0628\u0631\u0641\u0642 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u062c\u0633\u0645\u0643.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 10-30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0643\u0631\u0631 \u0630\u0644\u0643 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649. \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 2-3 \u0645\u0631\u0627\u062a.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">\u0642\u0628\u0636\u0647 \u0645\u062d\u0643\u0645\u0647:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u060c \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643 \u0645\u0639 \u0631\u0641\u0639 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0623\u063a\u0644\u0642 \u064a\u062f\u064a\u0643 \u0628\u0628\u0637\u0621 \u0641\u064a \u0642\u0628\u0636\u0629 \u0627\u0644\u064a\u062f \u060c \u0644\u0643\u0646 \u0644\u0627 \u062a\u0646\u0642\u0628\u0636 \u0628\u0642\u0648\u0629\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0623\u0628\u0642\u0650 \u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0633\u0627\u0642\u064a\u0643 \u060c \u0648\u0627\u0631\u0641\u0639 \u0642\u0628\u0636\u062a\u064a\u0643 \u0639\u0646 \u0631\u062c\u0644\u064a\u0643 \u0648\u0646\u062d\u0648 \u062c\u0633\u0645\u0643 \u0628\u062d\u064a\u062b \u062a\u0646\u062d\u0646\u064a \u0639\u0646\u062f \u0627\u0644\u0631\u0633\u063a.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0627\u0641\u062a\u062d \u0623\u0635\u0627\u0628\u0639\u0643 \u0628\u0628\u0637\u0621. \u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0628\u0623\u0643\u0645\u0644\u0647\u0627 10 \u0645\u0631\u0627\u062a.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">\u062a\u0645\u062a\u062f \u0627\u0644\u0627\u0635\u0628\u0639:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u062c\u0645\u0639 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u062e\u0646\u0635\u0631 \u0648\u0627\u0644\u0628\u0646\u0635\u0631 \u0645\u0639\u064b\u0627 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0625\u0635\u0628\u0639 \u0627\u0644\u0633\u0628\u0627\u0628\u0629 \u0648\u0627\u0644\u0648\u0633\u0637\u0649 \u0645\u0639\u064b\u0627.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0641\u0635\u0644 \u0628\u064a\u0646 \u0623\u0635\u0627\u0628\u0639\u0643 \u0627\u0644\u0648\u0633\u0637\u0649 \u0648\u0627\u0644\u0633\u0628\u0627\u0628\u0629 \u0639\u0646 \u0627\u0644\u062e\u0646\u0635\u0631 \u0648\u0627\u0644\u0628\u0646\u0635\u0631 \u060c \u0648\u062e\u0644\u0642 \u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u062a\u064a \u0627\u0644\u0623\u0635\u0627\u0628\u0639.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0647\u0630\u0627 10 \u0645\u0631\u0627\u062a. <\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-30b58852\" data-id=\"30b58852\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-40cc8453 elementor-widget elementor-widget-heading\" data-id=\"40cc8453\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0637\u0644\u0628 \u0645\u0648\u0639\u062f<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b35e300 elementor-widget elementor-widget-text-editor\" data-id=\"7b35e300\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<strong>\u0627\u0644\u0645\u0648\u0627\u0639\u064a\u062f \u0641\u064a \u0627\u0644\u0645\u0643\u062a\u0628 \u0623\u0648 \u0627\u0644\u062a\u0637\u0628\u064a\u0628 \u0639\u0646 \u0628\u0639\u062f \u0645\u062a\u0627\u062d \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645<\/strong>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-62f71cdd elementor-widget elementor-widget-shortcode\" data-id=\"62f71cdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f681-o1\" lang=\"en-US\" dir=\"ltr\" data-wpcf7-id=\"681\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/ar\/wp-json\/wp\/v2\/pages\/2178#wpcf7-f681-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Contact form\" novalidate=\"novalidate\" data-status=\"init\" data-trp-original-action=\"\/ar\/wp-json\/wp\/v2\/pages\/2178#wpcf7-f681-o1\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"681\" \/><input type=\"hidden\" name=\"_wpcf7_version\" value=\"6.1.5\" \/><input type=\"hidden\" name=\"_wpcf7_locale\" value=\"en_US\" \/><input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f681-o1\" \/><input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/><input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/><input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/fieldset>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"\u0623\u0633\u0645\u0643 (\u0645\u0637\u0644\u0648\u0628 \u0643\u062a\u0627\u0628\u062a\u0647)\" value=\"\" type=\"text\" name=\"your-name\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div 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Consider also visiting an orthopedic specialist if the pain is especially acute or especially ongoing. Praying Position Stretches: While standing, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-2178","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Top 5 Stretches To Relieve Wrist &amp; Hand Pain | Genesis Ortho<\/title>\n<meta name=\"description\" content=\"Discover the top 5 stretches to ease wrist &amp; hand pain. 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