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Top 5 Stretches To Relieve Wrist/Hand Pain

Top 5 Stretches To Relieve Wrist/Hand Pain

If you’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, place your palms together, keeping your wrists and forearms together as well. Keep your hands in front of your face 
      • Keeping your palms together, slowly spread your forearms apart. Do this while lowering your hands to waist height, stopping once you are to your belly button or once you feel the stretch. 
      • Hold this for 10 to 30 seconds then repeat.

 

  • Extended Arm Down:

 

      • Extend one arm in front of you at shoulder height, keeping your palm facing the floor. 
      • Relax your wrist so your fingers point downward, then with your free hand, grab your fingers and gently pull them back towards your body. 
      • Hold this for 10 to 30 seconds and repeat with the other hand. This can be done 2-3 times.

 

  • Extended Arm Up:

 

      • Extend one arm in front of you at shoulder height, keeping your palm facing the ceiling.
      • With your other hand, gently pull your fingers towards the floor and then back to your body. 
      • Hold this for 10-30 seconds and repeat with the other hand. This can be done 2-3 times. 

 

  • Clenched Fists:

 

      • While sitting, place your hands on your thighs, with your palms up. 
      • Slowly close your hands into fists, but do not clench too tightly 
      • Keeping your forearms on your legs, lift your fists off of your legs and towards your body so they are bending at the wrist. 
      • Hold it there for 10 seconds and then slowly open your fingers wide. Repeat the whole process 10 times.

 

  • Finger Stretch:

 

      • Bring your pinky and ring fingers together, as well as your middle and index fingers together. 
      • Separate your middle and index fingers from your pinky and ring fingers, creating a space between the two sets of fingers. 
      • Repeat this 10 times.

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