Avoid wrist pain with these exercises

Hand and wrist pain is very common and usually affects people who work with the computer or hands. If you are one of them, you should know that they exist exercises to avoid that discomfortThey are simple and can be done at any time.

However, there are many factors that can cause pain in the wrists, so an accurate diagnosis is essential for proper treatment and healing.


Dolls are complex and flexible structures that we use all the time, so they are more prone to resent. The ailment in the wrists is usually caused by injuries, which occur when the wrist twists or falls forward on the outstretched hand, resulting in sprains, strains and even fractures.

It can also be a consequence of inflammation in the tendons or by accumulation of fluid in the fluid sac that cushions the wrist joints. This happens when activities involving repetitive movement of the wrist, from sports such as tennis or playing the cello to trades that involve repetitive tension such as typing, cutting hair or handling food.

When the same movement is performed for hours and without taking a break, the wrists are more likely to be affected. But there are also other diseases and conditions such as arthritis or carpal tunnel syndrome that can be the cause of pain.

If the wrist is injured, it may look swollen and difficult to move. Depending on its cause, different symptoms may appearStinging pain, tingling, weakness, numbness, swelling, and trouble moving your hands and wrists freely, which often prevents you from doing basic activities like lifting objects, writing, or weighing with your hand.


Not all wrist pain requires medical attention. Pain usually decreases after ice application, rest, and over-the-counter pain relievers. If the wrist is swollen, do not exercise and keep it elevated above the level of the heart. See a doctor if the pain and inflammation get worse or last more than a few days.

To relieve tension, look to stretch your arms out in front of your chest, palms down and fingers outstretched. Gently bend the wrist until the fingers point toward the ground, and then flex it until they point toward the ceiling. Perform 12 to 16 repetitions in each direction, keeping your elbows slightly flexed and your upper arm fixed. You can also rotate the wrists in the same position and make 8 to 10 circles on each side.

Another good exercise It consists of making a fist with the hands pressing firmly, for 20 seconds, and then stretching the fingers forward. You can repeat it between 5 and 8 times.

If you suffer from pain in the wrists, remember to protect the area with a bandage or wristband, do not catch excessive weights, rest from repetitive movements and stretch the forearm muscles.



Mayo Clinic

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