If you find that using your hand or wrist is difficult as of late, then you might be suffering from wrist tendonitis. This is a condition that arises out of overuse or excessive weight lifting, among other things. Any stress or strain on the wrist that overstretches the tendons and ligaments that form the joint could lead to swelling, pain, redness and difficulty in movements at this very vital joint. Depending on the severity of the pain, here are a few exercises that you can do to bring back the wring in your wrist.
- Alternate flexion and extension-
Suspend your hand loosely in air from the edge of a table and bend the palm inwards towards the table. Hold it at the point of maximum bend (flexion) for 5 seconds. Slowly bring your hand back to a neutral position and then bend it backwards. Do not do this if it’s too painful. If it’s possible, do it gently and hold the maximally extended position for 5 seconds and release. Do the bending inwards and backwards alternately for 10 counts in each direction.
- Alternate palm rotation-
Sit on a chair with your elbow bent and forearm raised mid-air and palm facing up. Now slowly turn your palm downwards and hold this position for 5 seconds. Return your palm to the starting position. Repeat this palm rotation for 10 counts on either side.
- Alternate angular deviation-
Suspended from the edge of a table, turn your palm such that your thumb is on top and your fingers are piled below. Slowly, tilt your wrist upwards such that it makes a 30 degree angle with the original position. Hold this position for 5 seconds and return to normal slowly. Next, bend it in the opposite direction. Repeat 10 counts for each direction.
These 3 exercises alone will do a lot to strengthen your painful wrist and help in reducing the swelling as well. Continue these for as long as necessary, or until the wrist pain disappears.
Penned by Dr. Rachita Narsaria, MD
References:
http://www.health.harvard.edu/healthbeat/5-exercises-to-improve-hand-mobility-and-reduce-pain
