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We need to do exercises for our wrists because we put them to quite a torture with the kind of work some of us do. In many professions today, daily use of gadgets severely stresses the wrist joint.
One of the complex joint in the body is the wrist. It is made up of small bones called carpals and there are 8 of it which are connected through a tube named carpal tunnel. This tunnel consists of nerves and tendons that are covered by ligaments that hold the carpal tunnel and help it remain in its position. The wrist structure is very complicated which makes it very susceptible to pains and injuries. Wrist pain is a very common condition the wrist suffers and through wrist exercises, the pain suffered can be reduced.
Some of the condition that may likely occur in the wrist includes:
- Carpal tunnel syndrome
- fracture
- tendonitis
Causes of Various Wrist Conditions
1. The carpal tunnel syndrome is one of the most frequent causes of pain and discomfort in the wrist. This syndrome often causes numbness with an abrupt sharp pain from the wrist extending to the arm. Weakness on the wrist will also be felt. These are just some of possible symptoms when suffering from carpal tunnel syndrome. However, the mentioned symptoms can be relieved in the aid of few known effective wrist exercises. Example of wrist exercises for this condition are:
- A good exercise for this kind of condition could require a dumbbell. To perform it, hold dumbbells on both hands while palm faces downwards. Then, gently turn forearm and wrist while palm faces towards ceiling. Afterward, turn both hands facing toward the floor and repeat this exercise for 10 minutes.
2. Wrist tendonitis is another wrist condition that is often referred to as tenosynovitis. It is the result of irritated and inflamed tendons in the joint of the wrist. Once this occurs, there will be pain and swelling around the affected region of the wrist. These two are the symptoms of this second wrist condition. Below are some exercises for the wrist:
- The first exercise would be placing palms on the table with fingers flat and standing in an upright position. This will be achieved while keeping elbows straight and the body inclined in a forward direction.
- Another exercise would be standing in an upright position or sitting in a chair while bending the affected wrist through pressing its back with the aid of unaffected hand. Remain in this position for about 15 to 30 seconds.
3. The third wrist condition is the fracture. Most often, this is caused by a sudden fall or applying heavy weight or force on the wrist. When this happen, the wrist cannot be able to hold weight anymore, thus causing a lot of pain when the bone snaps. Included in the symptoms are the sharp pain and swelling around the area of the affected part.
- There are two exercises that can alleviate further pain in the wrist and one of which is through placing the affected forearm on the table. The wrist must be aligned along the table’s edge. After then, move hands while fingers are pointing towards the floor. After that, raise hands while fingers facing the ceiling. Be sure that the palm is positioned completely on the surface of the table while waving.
4. The fourth condition of the wrist is arthritis and there are two types of it. The first one is the osteoarthritis and the second one is rheumatoid arthritis. Osteoarthritis is damage on the wrist joint because of the “wear and tear”. On the other and, rheumatoid arthritis is the result of an inflammatory disease. When inflamed, the joints and bones are destroyed. As a result, there is limited motion, swelling, weakness, pain, tenderness around the affected area.
- For this condition, there are also exercises that can alleviate the pain. The first one is through placing the affected arm on the surface of a flat table while rotating the wrist so that the palms will be facing towards the ceiling. Again, rotate the palm to return it into normal position. 10 minutes of this exercises is enough everyday.
- The second exercise can be achieved while standing upright or sitting on a chair. Hold both palms like praying and press right hand against left hand. While pressing the right arm, try bending the left wrist while trying to resist the movement with the left hand. This step can be ideal if repeated on the other hand.
Having a strong wrist is helpful in various ways especially when you are active in different areas of life. If you are a sporty person or performing various tasks in office and in home, you will likely to suffer from different wrist abnormal conditions. In order to perform everything, you must have a strong wrist and in order to perform it, you must be aware of different exercises that can help strengthen wrists.
According to a doctor named Cedric Bryant, an officer of the American Council on Exercise’s website, putting up a wrist weight of 1 to 3 pounds has a potential of increasing the heart rate by 5 beats per minutes. As a result, the oxygen consumption and the capability of burning calories are raised up to 15 percent.
Other Wrist Exercises
In order to stop or eliminate constant wrist pain, there is wrist exercises intended to lower down the ache. These exercises are very helpful for individuals who always use their wrist at work. In fact, the day to day use of gadgets of many professionals always put their wrist joints at stress. Kehuni Naman is a type of yoga exercises that beats wrist pain as it strengthens the whole arm area. It likewise provides comfort in the upper back area including shoulder part.
Here are some poses of Kehuni Naman wrist exercises known to overcome constant wrist pain:
Kehuni Naman (Wrist Bend Exercise )
It can be performed while in standing or sitting position. It is done with both arms extended out while all fingers pointing upwards. Be still for a count of five before releasing and repeat the process for a few more times.
Kehuni Naman (Wrist Variation Exercise)
It can also be done in seated or in standing position. This is done by extending both arms out while inhaling. While exhaling, gradually lower the arms with normal breathing and lift each hand in an upward position and see to it that fingers are pointing towards the ceiling. Hold for a count of five and repeat the process as desired.
