These exercises help you build wrist strength and improve the wrists’ range of motion, therefore reduce the risk of carpal tunnel syndrome. They are simple and take little time, but quite important to keep your hands strong and healthy. Work them every day to see the magic.
*Note: If you already have wrist pain, please consult your doctor before starting this or any training program.
THE PRAYER STRETCH
START: You can do this stretch while either standing or sitting. Simply press your palms together in front of your chest as in a prayer position, fingers pointing to the ceiling. Your elbows should be pointing straight out to the sides.
END: Keep your elbows in their positions while lowering your hands down to about waist height and hold for 20 seconds. Relieve your hands and repeat 2 or 3 times more.
WRIST FLEXION AND EXTENSION
START: Sit or stand with good posture. Extend your arms straight in front of you, palms facing down.
END: Bend your wrists upward so that your fingers are pointing to the ceiling. Hold for 15 to 30 seconds. Then bend your wrists downward and hold for another 15 to 30 seconds. That one rep. Repeat 2 to 3 times more.
DESK WRIST STRETCH
START: Stand next to a desk or a flat surface that is lower than your hips. Twist your arms so that your palms are facing away from you.
END: Place your palms on the desk with your finger pointing toward you. Keep your back and shoulders relaxed. Take a step forward so you feel a nice stretch in the front of your wrists. Hold for 15 to 30 seconds. Repeat 2 to 3 times.
START: While you are standing or sitting, extend your arms straight in front of you. Make a fist with the thumbs inside the fingers.
END: Keep your arms stable as you rotate your wrists in clockwise directions. Repeat another 5 time in counterclockwise directions.