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If you have wrist pain, self care can help 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.
Use the self care tips and exercises on this page for basic wrist care. As appropriate, consult a healthcare professional for a diagnosis and treatment. 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 computer set-up to help reduce wrist pain and avoid further injury.
Wrist exercises can help keep your wrists mobile and strong. 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 that may be 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.
To stretch your wrists:
Note: In general, hold each stretch for 15 to 30 seconds and repeat each one three times. Be gentle to avoid overstretching that causes the muscles to become tighter.
To strengthen your wrists:
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.
Books on dealing with wrist pain.
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