How to Stretch and Strengthen Wrists

Are your wrist getting enough exercise from typing, lifting books or day to day activities? In fact, keyboarding for long periods of time at a workstation that is not set up in an ergonomic fashion can contribute to carpal tunnel syndrome or repetitive stress syndrome. In each case, the extensor muscles that run along the top of the arm are weak, creating stress on the wrist bones. There are many things to do to safely stretch the extensor muscles and also strengthen them so that your wrist bones do not become painful nor do you overuse these muscles to the point of stress from repetitive use.

Difficulty: Moderately Easy

Instructions

1. Begin by evaluating your workstation to be certain it is set up so that you are not creating unnecessary strain from poor ergonomics. Set your computer monitor so that it is about 20 to 30 degrees lower than your face. When you place your hands on your keyboard, are you wrists straight and your elbows forming a 90-degree angle? Use a wrist pad if not or lower your chair seat as needed. Feet should be flat on the floor or if you are shorter, set them up on a small foot platform so that your knees also form a 90-degree angle.

2. Stretch your wrists several time a day in a range of motion exercise by interlacing your fingers and rotating the hands in one direction several times and then in the opposite direction. Change the interlacing of your hands and repeat.

3. Release the hands and shake them out vigorously so the fingers splay to the sides horizontally. Now shake out the hands so that the hands move vertically over your wrists. Do this slowly and then more quickly. Repeat in each direction. Rest.

4. Continue stretching the wrists by turning your right palm towards the ceiling and flexing through the heel of the hand. With the fingers pointing downward, take your left index finger and bend back the pinky finger of the right hand slowly back to its maximum, pausing for several seconds. Proceed to the ring finger, middle finger, index finger and the thumb of the right hand. Repeat to the second side.

5. Strengthen the extensor muscles of the arms that move the wrist by griping a very old, soft tennis ball in your hand. Squeeze the tennis ball for 30 to 60 seconds. Repeat to the second side. Repeat.

6. Scatter small squeezeable toys on your desk at work that can be picked up and squeezed firmly several times a day as a way to reinforce the strength in these extensor muscles. (The old tennis ball will work. There are several similar toys at massage supply stores and also online in physical therapy supply stores.)

Tips & Warnings

• If you have any wrist or elbow injuries work with a certified personal trainer skilled in injury rehabilitation or consult your physician.

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