I’m sharing a video on wrist tightness and pain. If you want to get rid of your wrist pain once and for all, these pain relief exercises are for you.
CLICK HERE to watch the YouTube video.
I had Jenna demonstrate the exercises.
#1 – Seated Wrist Rotations
Sit on a chair or any stable surface. Put your arms straight out front, slightly below shoulder height. Keep your wrist straight, and then move your hands in a circular motion. Do this five times in a clockwise and counterclockwise direction.
Seated Wrist Rotations
Perform one set of 5 reps in each direction ― clockwise and counterclockwise. Intensity is light. This is a mobility and dynamic exercise, which helps in loosening up and dynamically stretching the muscles around the wrist.
#2 – Seated Wrist Extension
Sit on a chair or any stable surface. Put your arm straight out and bend your elbow. Bend your wrist back slowly toward you, pulling a little bit further back with your hand. Look for a light stretch at the back of your wrist. Hold the end position for about 5 seconds and relax. Repeat the same movements with your opposite hand.
Seated Wrist Extension
Perform one set of 5 reps on each hand, with a 5-second hold at the end. Intensity is light. This a static stretch where you are lightly stretching the back of the arm to loosen up the muscles in the forearm.
#3 – Seated Wrist Flexion
Sit on a chair or any stable surface. Put your arm straight out front with your elbow bent against your body. Bend your wrist downward, pushing a little bit further using your opposite hand, and hold the end for about 5 seconds. Look for a light stretch in your forearm area. Repeat the same movements with your opposite hand.
Seated Wrist Flexion
Perform one set of 5 reps on each hand, with a 5-second hold at the end. Intensity is light. Look for a light stretch in the forearm. The purpose of this exercise is to stretch the opposite side of the forearm statically.
#4 – Self-massage of the Wrist
Sit on a chair or any stable surface. Put your arm straight out in front with your wrist in a neutral position, and your elbow bent against your body. Press on the muscles of your wrist gently using your other arm, targeting the wrist joint. Use a back-and-forth and up-and-down motion to work on the muscles and tendons in the wrist. Do a couple of repetitions on one side for about 10 seconds, and then move over to the other side.
Self-massage of the Wrist
Perform one set of 10 seconds on each wrist, focusing on the front part of the wrist. The intensity can be light to moderate. The purpose of this exercise is to loosen up the tendons in the muscles in the wrist to have good movement and to help recover from wrist pain.
#5 – Roll Out With the Ball
For this exercise, you can use a lacrosse ball, tennis ball, golf ball, softball or baseball. Sit on a chair or any stable surface. Put your arm straight out front with your palms facing up and bend your elbow. Hold the ball in one hand, press it on the other hand and roll it up through the belly of the forearm. Do the movements for about 10 seconds in one arm, then proceed to the opposite arm.
Roll Out With the Ball
Perform one set of 1 rep on each side, with 10 seconds on each arm. The intensity can be light to moderate. You are looking at self-massaging the belly of the forearm to loosen up the muscles in the forearm, which helps to decrease the stress on the wrist and overcome wrist pain.
Give these five exercises a go to help you relieve wrist pain.
If you want to finally get rid of your wrist pain forever and dominate your workouts again, then click here to check out The Top 10 Morning Movements to Loosen Up Your Joints!
Rick Kaselj, MS