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Touch the tip of your thumb to the tip of your pinkie finger. Keep your other three fingers as flat as possible against the surface Hold this stretch for six seconds Return your fingers to their original position Repeat this movement 10 times.
Weighted wrist flexion
Before you start know that this exercise isnt for everyone.
You should typically avoid weighted wrist flexion if you have carpal tunnel syndrome DeFilippo states. The excessive compression during wrist flexion can aggravate the median nerve.
If youre not dealing with carpal tunnel heres how to do a weighted wrist flexion
Hold a can or a long handle in your hand with your palm facing up Bend your wrist upward and then slowly return it to its original position Do two sets of 15 repetitions on your affected wrist Gradually increase the weight of the object you hold.
Wrist radial deviation strengthening
Hold your affected wrist out as if you were about to shake someones hand. For example if youre exercising your right hand your right palm should be facing left Support your hand on a hard surface or by putting your other hand under your wrist Holding a can or light weight tilt your wrist up toward the ceiling and back down again Do two sets of 15 repetitions on your affected wrist.
Finger spring
To do a finger spring
Put a rubber band around the outside of your fingers and thumb Stretch the rubber band by pushing your fingers and thumb outward against it Do two sets of 10 reps.
Other tips for wrist pain
To help relieve wrist pain DeFilippo also recommends
Use ergonomic computer accessories such as an ergonomic keyboard or mouse Take frequent breaks to stretch your wrist while working Cut back on activities that aggravate your wrist while it heals like texting or grasping things Wear a wrist splint at night.
When to see a healthcare provider about wrist pain
Because wrist pain can have so many causes its important to listen to your body. DeFilippo advises seeking medical attention if
Theres any indication of a fracture or dislocation The pain impacts your ability to move the affected area The pain gets in the way of your ability to do regular daily activities Your wrist is swollen or bruised You do wrist pain exercises for two to three weeks but your symptoms dont get better.