![]() ![]() ![]() If you have a massage ball, this is a great place to use it! If you want, start by rubbing your forearms with lavender oil diluted in a carrier oil. Use this Self-Myofascial Release (SMR) technique to massage tight muscles in the forearms. Simply tilt your knuckles forward and down to feel a stretch along the thumb and the inside of your wrist.Make fists with both hands by tucking the thumbs into your palms and then wrapping the fingers around the thumb.Hold your arms straight out in front of you with the palms turned inward.Gently release tension along the inner wrist and thumb with this stretch. Then, circle your fists inwards for 10 reps.Circle your fists outwards for 10 reps.Make fists by tucking the thumbs into the palms and then curling the other 4 fingers around the thumb. Hold your arms straight out in front of you.Improve blood flow and mobility of the wrists as you release tension in the forearms. Alternate between spreading your fingers really wide and making tight little fists for 10 reps.Then, make your hands into fists and squeeze tight. Spread your fingers as wide as you can to feel a stretch between your fingers and across your palms.Reach your arms straight out in front of you with your hands open and your palms facing down. Start standing or in a comfortable seat.This easy exercise stretches out the hands and brings fresh, oxygenated blood into the wrists. Take 10 circles in a counter-clockwise direction.You should feel a good stretch through all sides of the wrists. Keep your palms planted, and use your upper body to circle in a clockwise direction.Engage your abs to control the amount of weight you are putting on your palms.Kneel down and rest your palms on the floor, with the inside of the wrists together and your fingers pointing out to the sides.The exercise invites blood flow to the wrists and improves mobility. Hold for 20 seconds, then switch hands.If you want, gently shift your hips back towards your heels to deepen the stretch.Use your core and your left hand to control the amount of weight you are putting on the wrist. Pick up your right hand and bend the wrist to place the top of your right hand on the ground.Get back to a regular tabletop position.Hold for 20 seconds, then gently release.Ĭounterbalance your last stretch with this move to relieve tension along the top of the wrist and forearm.If you’d like to deepen the stretch, shift your weight back a bit. Rotate your fingers so that they point towards your knees.Begin in a tabletop position on your hands and knees.Start with this stretch – it relieves tension along the underside of forearms and wrists. If you have a long day of typing ahead of you, we recommend doing these stretches first thing in the morning and in the evening. These seven simple wrist stretches will help to alleviate pain and counteract the damage caused by too much repetition. Get The FREE Mobility Guide To Fix Your Pain Today!Ī regular stretching routine is the best way to ensure that your repetitive movements don’t lead to pain. ![]() Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness. Over time, these problems can lead to larger wrist-related conditions like tendonitis, arthritis, and tennis elbow. Repetitive movements from typing and texting can cause pressure on those nerves, causing irritation, pain, numbness, poor blood flow, and weakness in the hand, fingers, and thumb. The wrist joint is made up of nerves, blood vessels, and tendons that move from the forearm and shoulder and go into the hand. If you’ve found yourself with sudden wrist pain, your desk job or too much texting is a likely culprit. ![]()
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