Self-Care for the Wrist and Hand

We use our hands every day to perform a series of tasks, such as gripping the steering wheel, typing on the phone, or holding the coffee cup. The repetitive use of the wrist and hand can leave you with muscle tightness and soreness. If the tightness persists, it can impact the mobility of your hands.

With stretching, exercising, and massage therapy in NYC put your hands and wrists on the road to recovery. Exercising routinely can help you prevent or recover from an injury. It can strengthen your hands and keep your fingers moving all time. Open your web browser and type “massage near me” to find an experienced massage therapist.

Importance of Stretching Your Wrists and Hands

Wrists exercises can help you enhance the flexibility and range of motion of your hands. Stretching is a great way to eliminate any muscle tightness before you can hurt yourself. Despite the benefits of a stretch, you should avoid doing it if you are experiencing inflammation or extreme joint damage. The reason behind this is to avoid causing further damage to your muscles.

You must consult a doctor about the stretches or exercises before practicing them. The doctor can help you understand your pain and suggest stretches to relieve it.

Simple Stretching Techniques for Hands and Wrists

We have a list of simple stretches that you can even do while sitting at your work desk. 

Praying Position Stretch

The praying position stretch is one of the great beginner’s exercises to alleviate wrist and hand pain. This simple technique can be performed wherever you are, even at your desk. Here is how to do a praying position stretch:

  1. Place your palms together, similar to a praying position, in front of your face.
  2. Bring your elbows together, so your hands are pressed together from your fingers down to the elbows.
  3. Slowly bring down your hands while spreading the elbows. Remember to keep your palms pressed together at all times.
  4. Bring your hands to your belly button or until you feel a stretch in your elbows.
  5. Hold the position for 10 to 30 seconds, and then repeat.
  6. Desk Press

Another simple stretch that you can do while sitting on your desk since you would need one. The stretch helps you build hand and wrist strength, keeping the muscles flexible. Here is how you can perform a desk press:

  1. While sitting at your desk, place your hands face up under the desk
  2. Press your palms against the surface
  3. Keep pressing the palms for 5 to 10 seconds
  4. Repeat it five times
  5. Clenched Fist

A clenched fist is a simple exercise that can increase the flexibility of your wrists. The stretch can help you alleviate the pain and reduce any risk of muscle injury. However, if you are currently recovering from a wrist injury, it is best to skip this exercise. Perform a clenched wrist exercise this way:

  1. While sitting on a chair, place your hands on your thighs with palms up and open
  2. Slowly close your hands into a wrist, but refrain from clenching it too tightly
  3. While pressing your arms against your thighs, bend the wrist to bring your fist closer to the body
  4. Hold the position for 10 seconds before slowly lowering the fists
  5. Open and stretch your fingers
  6. Repeat this every day at least ten times