A repetitive motion like writing can cause tightness and pain in the wrist. Writing often may even lead to carpal tunnel syndrome, a painful condition which can weaken the thumb and make holding objects such as a pen difficult. Other activities like typing or painting can also cause carpal tunnel syndrome. Wrist exercises may reduce pain and increase wrist strength and flexibility so you can write with ease.
Wrist Bending
The wrist bending exercise works your wrists through wrist extension and flexion. Extending your wrist brings your palms toward your forearms. Flexing your wrist brings the back of your hand toward the top of your forearm. This exercise may be done standing or seated, making it easy to do when sitting at your writing desk. To perform this exercise, extend your arms straight in front of you until they are parallel to the floor. Begin with your wrists in a neutral position so your palms face the floor. Then, pull your wrists back and point your fingers straight toward the ceiling. Next, bend your wrists down so that your fingers point toward the floor. Keep your fingers straight throughout this exercise. Do six reps and then lower your arms.
Wrist Circling
The wrist circling exercise works your wrists through rotation. Wrist circles are an easy exercise that can be done seated at your desk or standing up straight. To perform wrist circling, extend your arms straight in front of you with your palms facing the floor. Hold your wrists straight and touch your thumbs to your palms. Curl the fingers of your right hand around your thumb to make a loose fist. Place your left palm under your right tricep to support your arm. Then, rotate your wrist clockwise six times. Next, rotate your right wrist counterclockwise six times. Extend your left arm straight and place your right palm under your left tricep and do wrist circles with your left wrist. Complete the exercise by holding both arms parallel to the floor and doing wrist circles with both wrists simultaneously six times in each direction.
Salutation Seal
The salutation seal is a yoga pose that focuses on the wrists. It is beneficial for carpal tunnel sufferers and everyone else as it increases flexibility in the hands, fingers and wrists. To do the salutation seal, sit on the floor in a comfortable cross-legged position. Place your palms together in front of your heart with your fingers pointing toward the ceiling. Your elbows are bent and your thumbs touch your sternum. Then, press your palms and fingers together gently and tilt your chin slightly toward your chest. Lift your elbows to stretch your wrists. Stay in the pose for up to five minutes.
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