Shoulder and wrist problems can be hard to diagnose and treat. Shoulder problems can stem from torn rotator cuffs, a condition called "frozen" shoulder, tendinitis in the shoulder area and a variety of other causes. Wrist problems can be caused by repetitive stress, arthritis and carpal tunnel syndrome. Therefore, the Mayo Clinic emphasizes that a "precise diagnosis is crucial." If you have shoulder or wrist problems, see an orthopedic specialist, who can diagnose your injury and offer the appropriate treatment. Exercises are part of rehabilitation.
Overhand Press
The overhand press benefits the shoulder. Stand or sit holding weights with elbows bent and hands at eye level. Push the weight over your head without arching the back and then lower to the starting position.
Front Raise
Hold light to medium weights with the arms straight down, palms facing the thighs. Slowly lift your arms to shoulder level, keeping the elbows slightly bent. Exhale and lower the weights back down. Repeat one to three sets of 12 to 16 repetitions with 20 to 30 seconds of rest between sets. There are many other exercises for the shoulder. A comprehensive list can be found at the University of Washington Orthopedics and Sports Medicine site.
Basic Wrist Exercises
Wrist problems can be tricky. There are eight small bones in the wrist called carpals, which support a tube or a tunnel that runs through them. Common Sports Injuries recommends the following set of basic exercises for the wrist:
Spread your fingers apart and close them several times. Imitate a typing motion and do this as fast as you can. Place your hand, palm-down, on a table and lift each finger in turn. Squeeze a rubber ball, hold it for a count of 10 and release your grip.
The site emphasizes using the correct techniques to avoid wrist injuries in sports such as volleyball, tennis and golf, which put heavy demands on the wrists.
Advanced Wrist Exercises
Common Sports Injuries recommends the following advanced wrist injuries: Throw a ball against a wall and build up to throwing a ball with a partner while gradually increasing the distance of your throws. Or use a racket, golf club or other appropriate equipment to practice strokes before returning to your sport.
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