Written by - PLAYWORK
Have you ever felt this annoying pain in your wrists? We would like to show you how to stretch and strengthen your wrists and get rid of this annoying pain:
Sponge-squeeze: Grab a sponge and make a fist around it. Hold it for 10 seconds and release. Repeat 10 times.
Wrist rotations: Stretch your arm and point your fingers down until you feel it. Use the other hand to pull your palm towards your torso. Hold the position for 5 seconds. Turn your palm towards the ceiling and repeat the process. Do it 10 times.
Ball rolling: Place your wrist on the ball with palm downside. Pressure the ball a bit and circle it. Do the same on the other hand at least 10 times.
Thumb pull: Grab your thumb with the other hand. Pull your thumb backward, away from your hand, and hold your position for 25 seconds. Make sure to pull it gently to avoid injury.
Wrist circles: Make sure to sit or stand with your spine erect and shoulders rolled back. Extend your hand forward to shoulder level and make a fist. Turn your wrists from left to right and flex down. Repeat the same exercise at least 10 times.
Windshield movement: Put your hand face down on a table. Point the hand towards one side as much as you can without moving the wrist. Hold the position for 5 seconds and then switch the side. Repeat 3 times.
Wrist strengthener: Go to your hands and knees with fingers towards your body. Lean forward, keeping your elbows straight. Hold the position for 20 seconds, stretch a bit, and repeat it.
Prayer position: Sit with your palms together and elbows on the hard surface as if you’re praying. Lower the sides of your hands towards the surface until you feel the stretching. Keep your palms together and stay in this position for around 5 seconds. Repeat three times for better effect.
Raised fist stretch: Start with your arm beside your head and open your hand. Make a fist with your thumb outside. Slide your fingers towards your wrist until you feel stretched.
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Learn More: rehab ball, hand exercise ball, therapy ball