Ergonomic exercises are simple exercises designed to be performed at your work station or desk. Working at a computer all day long can lead to stiff and sore wrists. Ergonomic wrist exercises can help to reduce this wrist pain and stiffness. Take several brief breaks during your work day to perform a few easy ergonomic wrist exercises.
Wrist Rotation
The wrist rotation exercise improves range of motion for your wrist while also increasing blood flow circulation to the joint. Bend your elbows and tuck them close to your sides. Make a fist with both hands and hold them to the front. Keeping your arms still, rotate both wrists in a clockwise direction 10 times. Reverse directions and complete 10 more rotations.
Hand Flip
The hand flip exercise improves range of motion while offering a gentle stretch to the muscles and tendons in your wrists. Clasp your hands together to the front. Flip your hands so that your left hand is on top. Then, immediately flip your hands again so that your right hand is on the top. Continue to flip your hands back and forth until you have completed 10 flips in each direction.
Wrist Stretch
Perform the wrist stretch only after you have completed the range of motion exercises. This exercise provides a deep, gentle stretch for your wrist flexor and extensor muscles and tendons. Extend your right arm straight to the front with your fingers pointing straight toward the ceiling. Use your left hand to gently pull the fingers of your right hand toward you until you feel a stretch in the bottom of your forearm. Hold the stretch for 20 seconds.
Tip the fingers of your right hand toward the floor and use your left hand to pull your fingers toward you until you feel a stretch in the top of your forearm. Hold the stretch for 20 seconds. Complete both stretches with your left hand. Repeat the stretch three times in each direction with each wrist.
Member Comments