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Your hands perform a variety of tasks every day, from gripping a steering wheel to typing on a keyboard. These repetitive motions can create weakness and stiffness in your wrists and fingers.
Practicing simple exercises can help prevent injury. Exercises can strengthen your wrists and keep your hands and fingers flexible.
Wrist exercises increase flexibility and help lower the risk of injury. Stretches are recommended as a preventive measure or to ease slight pain. However, they should not be used by people with inflammation or serious joint damage unless recommended by a healthcare professional. This is because, in those cases, exercise could cause more harm to your wrists or hands.
Always speak with your doctor before attempting new stretches or treatments. It’s important to determine the exact cause of your wrist pain first.
There are several easy wrist stretches you can do at your desk at work.
To stretch in the opposite direction:
Repeat both stretches with the other arm. You should cycle through the stretches two or three times with each arm.
Building wrist strength can also help you prevent injury. There are several exercises you can use to build strength—whether you’re at home or in the office.
This exercise builds strength in the muscles that run from your wrists to your inner elbows.
This should not be painful. However, it should allow you to strengthen your wrists.
Yoga is a great way to strengthen your wrists and hands. Several yoga-inspired hand and wrist exercises are listed below.
This exercise stretches the muscles in the forearms and hands. It also increases flexibility and boosts circulation.
This exercise is adapted from Eagle pose.
You can minimize or even avoid pain in your hands with a few simple stretches. First ask your doctor whether these stretches are safe for you, especially if you have an injury. Once you’ve been given the go-ahead, don’t hesitate to take some time each day to perform these stretches, especially if you have a job that requires hours of typing at the keyboard. Your hands will thank you!
Q: What types of conditions may be improved by these stretches?
A: Some common conditions affecting the wrist and hand are carpal tunnel syndrome, ulnar tunnel syndrome, and sprains/tendonitis of the muscles that flex and extend the wrist, fingers, and thumb. Daily stretching can help prevent these issues from occurring.
— Gregory Minnis, DPT
Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
Written by: the Healthline Editorial Team
Medically reviewed on: Apr 26, 2017: Med Reviewer Gregory Minnis, DPT
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