Through lifting, gripping, and twisting, the humble wrist makes most of our day-to-day activities possible. Despite the high level of physical demand, our wrists are often taken for granted. Without adequate mobility and strength, they become more vulnerable to injuries and pain.
Why Wrist Mobility is Important
The wrist is one of the most complex joints of the body. Its elaborate structure allows for a broad range of movement. Unfortunately, our wrists are often impaired by nagging pain and stiffness.
Typically, wrist tension can be attributed to a limited range of motion plus a lack of blood flow to the joint. Pain and impairment can also be symptomatic of a more serious condition, such as a wrist sprain or strain, carpal tunnel syndrome, or arthritis. Because of the wrists’ heavy involvement in most daily activities, stiffness and pain can affect athletes and office workers alike.
Wrist injuries are especially common in professions and sports that require heavy or repetitive use of the hands and wrists. According to the Journal of Orthopedic Surgery, approximately 25 percent of all sports-related injuries involve the hand or wrist.
3 Exercises to Improve Wrist Mobility
To avoid pain and recover quickly from a wrist injury, focus on developing strength in your wrists while maintaining excellent range of motion. Below are a few exercises that can help improve wrist mobility, release tension quickly, and build grip strength to keep your wrists healthy and pain free.
Kneeling Forearm Stretch
- From a kneeling position, place your hands on the ground in front of you with your palms down and your fingers toward you.
- Increase the stretch by moving your shoulders backward.
- Maintain the position and relax for 30 seconds.
Flexors Release (with Lacrosse Ball)
- Position a lacrosse ball between your forearm and the table with your palm down.
- Roll the ball slowly on your forearm, focusing on tender spots.
- Complete 5-10 passes.
Wrist Extension (with Resistance Band)
- Place a band under your foot.
- Place your forearm on a table with your hand off the edge of the table
- Hold the band in your hand with your palm facing down.
- Bend your wrist upward, keeping your forearm still.
- Return and repeat 10 times for 2 sets.
*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor.
Relieving Wrist Pain with Airrosti
Regardless of your profession or lifestyle, suffering from a wrist injury can keep you from doing the things you love most. If you’re currently dealing with nagging wrist pain and can’t find relief, we encourage you to seek out your nearest Airrosti provider.
Our providers are experts at delivering conservative and effective treatment by accurately diagnosing the cause of your wrist stiffness and treating it at the source. Don’t live with the pain, fix it. Schedule an appointment with Airrosti today and get back to enjoying life pain free!
Read our Medical Disclaimer here.