{"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\/pl\/top-5-stretches-to-relieve-wrist-hand-pain\/","title":{"rendered":"5 najlepszych rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l nadgarstka \/ d\u0142oni"},"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\">5 najlepszych rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l nadgarstka \/ d\u0142oni<\/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\">5 najlepszych rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l nadgarstka \/ d\u0142oni<\/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>Je\u015bli do\u015bwiadczasz <a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hand-and-wrist-overview\/\" target=\"_blank\" rel=\"noopener\">b\u00f3l nadgarstka lub d\u0142oni<\/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;\">Pozycja modlitwy rozci\u0105ga si\u0119:<\/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;\">Stoj\u0105c, z\u0142\u00f3\u017c d\u0142onie razem, trzymaj\u0105c razem nadgarstki i przedramiona. Trzymaj r\u0119ce przed twarz\u0105\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Trzymaj\u0105c d\u0142onie razem, powoli rozsu\u0144 przedramiona. Zr\u00f3b to, opuszczaj\u0105c r\u0119ce na wysoko\u015b\u0107 talii, zatrzymuj\u0105c si\u0119, gdy znajdziesz si\u0119 przy p\u0119pku lub gdy poczujesz rozci\u0105gni\u0119cie.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj przez 10 do 30 sekund, a nast\u0119pnie powt\u00f3rz.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Roz\u0142o\u017cone rami\u0119 w d\u00f3\u0142:<\/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;\">Wyci\u0105gnij jedn\u0105 r\u0119k\u0119 przed siebie na wysoko\u015bci bark\u00f3w, trzymaj\u0105c d\u0142o\u0144 skierowan\u0105 do pod\u0142ogi.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rozlu\u017anij nadgarstek, tak aby palce by\u0142y skierowane w d\u00f3\u0142, a nast\u0119pnie woln\u0105 r\u0119k\u0105 chwy\u0107 palce i delikatnie poci\u0105gnij je z powrotem do cia\u0142a.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj to przez 10 do 30 sekund i powt\u00f3rz z drug\u0105 r\u0119k\u0105. Mo\u017cna to zrobi\u0107 2-3 razy.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Podniesione rami\u0119:<\/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;\">Wyci\u0105gnij jedn\u0105 r\u0119k\u0119 przed siebie na wysoko\u015bci ramion, trzymaj\u0105c d\u0142o\u0144 skierowan\u0105 w stron\u0119 sufitu.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drug\u0105 r\u0119k\u0105 delikatnie poci\u0105gnij palce w kierunku pod\u0142ogi, a nast\u0119pnie z powrotem do cia\u0142a.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj to przez 10-30 sekund i powt\u00f3rz z drug\u0105 r\u0119k\u0105. Mo\u017cna to zrobi\u0107 2-3 razy.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Zaci\u015bni\u0119te pi\u0119\u015bci:<\/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;\">Siedz\u0105c, po\u0142\u00f3\u017c d\u0142onie na udach, d\u0142o\u0144mi do g\u00f3ry.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Powoli zaci\u015bnij d\u0142onie w pi\u0119\u015bci, ale nie zaciskaj zbyt mocno\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Trzymaj\u0105c przedramiona na nogach, unie\u015b pi\u0119\u015bci z n\u00f3g w kierunku cia\u0142a, tak aby zgi\u0119\u0142y si\u0119 w nadgarstku.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj go tam przez 10 sekund, a nast\u0119pnie powoli otw\u00f3rz szeroko palce. Powt\u00f3rz ca\u0142y proces 10 razy.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rozci\u0105ganie palc\u00f3w:<\/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;\">Zbli\u017c do siebie ma\u0142e i serdeczne palce, a tak\u017ce \u015brodkowy i wskazuj\u0105cy.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Oddziel palce \u015brodkowy i wskazuj\u0105cy od ma\u0142ych i serdecznych, tworz\u0105c przestrze\u0144 mi\u0119dzy dwoma zestawami palc\u00f3w.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Powt\u00f3rz to 10 razy. <\/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\">Popro\u015b o spotkanie<\/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>Wizyty w gabinecie lub telemedycyna dost\u0119pna na ca\u0142ym \u015bwiecie<\/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=\"\/pl\/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=\"\/pl\/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=\"Twoje Imi\u0119 (wymagane)\" 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 class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tw\u00f3j Email (wymagane)\" value=\"\" type=\"email\" name=\"your-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\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-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text\" aria-invalid=\"false\" placeholder=\"Telefon\" value=\"\" type=\"text\" name=\"your-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label> Czy jeste\u015b nowym pacjentem?<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouanewpatient\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"Yes\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">tak<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"No\" \/><span class=\"wpcf7-list-item-label\">Nie<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label>Czy interesujesz si\u0119:<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouinterested\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouinterested\" value=\"telemedicine\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">telemedycyna<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouinterested\" value=\"in-office visit\" \/><span class=\"wpcf7-list-item-label\">wizyta w biurze<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner\" type=\"submit\" value=\"Wys\u0142a\u0107\" \/>\n\t\t<\/p>\n\t<\/div>\n<\/div><div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<input type=\"hidden\" name=\"trp-form-language\" value=\"pl\"\/><\/form>\n<\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-171e1d2b elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"171e1d2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-519fd945 icon-circle-item neck elementor-widget elementor-widget-heading\" data-id=\"519fd945\" 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<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/neck-overview\/\">Neck &amp; Back\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46f42382 icon-circle-item shoulder elementor-widget elementor-widget-heading\" data-id=\"46f42382\" 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<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/shoulder-overview\/\">rami\u0119<\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36102b9b icon-circle-item hand elementor-widget elementor-widget-heading\" data-id=\"36102b9b\" 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<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hand-and-wrist-overview\/\">Hand &amp; Arm\n            \n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5bbba626 icon-circle-item knee elementor-widget elementor-widget-heading\" data-id=\"5bbba626\" 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<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/knee-overview\/\">Kolano\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a175378 icon-circle-item foot elementor-widget elementor-widget-heading\" data-id=\"4a175378\" 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<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/foot-and-ankle-overview\/\">Foot &amp; Ankle\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-43f57c icon-circle-item hip elementor-widget elementor-widget-heading\" data-id=\"43f57c\" 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<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hip-overview\/\">Cze\u015b\u0107 p\n            <\/a><\/h6>\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<\/div>","protected":false},"excerpt":{"rendered":"<p>Top 5 Stretches To Relieve Wrist\/Hand Pain Top 5 Stretches To Relieve Wrist\/Hand Pain If you&#8217;re experiencing pain in your wrist or hand 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. 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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