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A little self care and a few exercises can bring wrist pain relief, while helping you prevent further injury and long-term problems. Although many people are concerned about developing carpal tunnel syndrome, many other conditions, including tendonitis and ligament injuries, can cause pain in the wrist.
As appropriate, consult a healthcare professional for a diagnosis. You can also ask a massage therapist to help you deal with underlying muscle tension that might be contributing to the pain or to provide injury massage.
If you work at a computer, here are some suggestions for your work set-up to help with wrist pain relief and prevent further repetitive strain injury.
Wrist exercises can help keep your wrists mobile and strong and prevent problems. The forearm muscles that move the wrists are called wrist extensors and flexors. To flex your wrist, hold your hand with palm down and point the fingers downward. To extend your wrist, pull your hand back.
The following exercises are for generally healthy wrists feeling a little stiff or weak. If you have specific wrist problems, consult a healthcare or exercise professional to adapt exercises to your specific needs.
Range of motion:
Start with active range of motion exercises, simply extending and flexing your wrist and moving it from side to side. Another option is to move your wrists in circles or figure eights.
Stretches for wrist pain relief:
Note: In general, hold each stretch for 15 to 30 seconds and repeat each one three times. Be gentle to avoid overstretching, which causes the muscles to become tighter.
Wrist exercises for strength:
Using a light weight, move your wrist in the same motion as in the extension and flexion stretches. Start with only a few ounces and over time gradually add weight. If you feel wrist pain, use less weight.
You can also do some gentle self-massage using pain-relieving essential oils.
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