Raj’s Blog

Wrist Exercises

Posted by Raj's blog on January 31, 2008

Most of us wil have stress in Wrist because of using Keyboard and mouse. We can do some exercise to relieve from the pain. Whenever we will get time we can go this exercise. The following exercises may be prescribed by your healthcare provider in conjunction with Low Level Laser therapy. In the photos you will see below, the right wrist is the one being exercised. If your left wrist is affected, do the same exercises with the left hand.

When doing each of these exercises, the hand should be flexed until a sensation of stretching is felt in the arm. The position should be held for 10 to 15 seconds for each of 10 repetitions. Try to this set of exercises three times a day.
Exercises 1 and 2 flex and extend the hand and stretch the wrist. Bend the hand as shown in the photos and apply moderate pressure to it with the other hand.

Exercise 1- Wrist Flexion :

ex-1b.jpg

Bend the hand being exercised backward (palm away from you), as shown in the photos. With the fingers of the other hand, apply pressure.


Exercise 2 – Wrist Extension :

ex-2a.jpgex-2b.jpg

Bend the hand being exercised forward ( palm toward you ), as shown in the photos. With the fingers of the other hand, apply pressure.

Exercise 3 – Wrist Flexion against surface :

ex-3.jpgWith your arm held vertically, press your hand, palm down, on a firm surface, as shown .

Exercise 4 – Wrist Extension against surface :

ex-4.jpgWith your arm held vertically, press your hand, palm up, on a firm surface, as shown.

Exercises 5 and 6 involve the side to side range of motion of the hand.

Exercise 5 – (Radial Deviation) :

ex-5.jpgPlace your hand palm downward. Grasp the fingers of the hand to be exercised with your other hand (as shown in the photo) and twist the hand toward you. Keep the hand horizontal.

Exercise 6 – (Ulnar Deviation) :

ex-6.jpgPlace your hand palm downward. Grasp the fingers of the hand to be exercised with your other hand (as shown in the photo) and twist the hand away from you. Keep the hand horizontal.

Advertisements

2 Responses to “Wrist Exercises”

  1. Mayank said

    Nice post, specially for IT people

  2. prethesh said

    yes mayank. We can free from the pain by doing this.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: