CANVA
CANVA
Including specific workouts in your routine can help reduce pain and improve the general health of your wrists. These nine workouts could help you feel better.
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With your palm facing down, extend your arm in front of you. Gently press down on your fingers with your other hand to extend your forearm and wrist. Repeat with the opposite hand after holding for 15 to 30 seconds.
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With your palm facing up, extend your arm in front of you. Stretch the top of your wrist and forearm by gently applying pressure to your fingers with your other hand. Repeat with the opposite hand after holding for 15 to 30 seconds.
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With your palm facing down, hold a tiny water bottle or a light dumbbell in your hand. Bending your wrist upward and then downward, slowly raise the weight. For each wrist, perform two sets of ten repetitions.
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With your palm pointing down, hold a little weight or a hammer in your hand. Move your forearm in an inward (pronation) and outward (supination) rotation. Do 10 reps in 2 sets for each forearm.
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Extend your fingers and hold out your hand. Form a fist, then spread your fingers apart and straighten them. Continue gliding in this manner, extending your hand from a fist. Make ten repetitions.
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Turn your wrist gently in two directions: clockwise and counterclockwise. To help with stiffness reduction and flexibility improvement, make ten circles in each direction.
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With your palm facing down, extend your arm straight out. Bend your wrist downward and then slowly backward while maintaining straight fingers. Repeat ten times, turning your palm up each time.
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One by one, touch the tips of your fingers with the tip of your thumb. To increase your fingers' and thumb's strength and flexibility, perform this exercise multiple times.
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With your elbows apart, gently push your palms together in the stance of prayer. Feel a light compression after a few seconds of holding. Then, while keeping your palms together, spread your fingers widely. to ease the wrists' tension. For 10 cycles, repeat the compression and decompression steps.
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Throughout the day, take regular breaks to stretch and rotate your hands and wrists. To lessen strain, keep your workstation ergonomically sound. To relieve pain, apply heat or ice to the afflicted area as needed.
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