With so much of today's society tied to the transfer of electronic information, it is no wonder that many of us suffer from wrist and forearm pain after a day sitting in front of the computer. Repetitive strains like those caused by office work can often be mitigated, or even prevented, through the use of simple stretching exercises. Stretching your wrist and forearms helps lengthen the muscles, stretch the connective tissue and stimulate blood flow into the area to provide much-needed nutrients to your muscles.
Wrist Flexion Stretch
This exercise can be performed while seated at your desk, while standing at the water cooler or whenever you want to stretch your wrists. Lift your left arm and hold it out in front of you with your palm facing the floor. Bend your wrist to point your fingertips toward the ground and use your right hand to apply a steady, gentle pressure to the movement. Hold this contraction for about 30 seconds and repeat on the other side.
Wrist Extension Stretch
The wrist extension stretch is the companion stretch to the flexion exercise listed above. Sit or stand with your arm extended and your palm facing up. Bend your wrist backward as if you were trying to touch the ground with your fingernails. Use your opposite hand to grasp the fingers of your hand and pull your wrist backward using a slow and steady pressure. Hold this stretch for about 30 seconds and repeat using your other hand.
Wrist Rotation stretch
Stand or sit with both hands in front of you with your elbows bent at about a 90-degree angle and your palms facing up. Grab the back of your left hand with your right hand by placing the fingers on the outside of your thumb and your right thumb between the knuckles of your ring and little fingers. Apply a gentle pressure with your right thumb until you see your forearm rotating outward. Hold this stretch for about 30 seconds and repeat on the other side.
Double Wrist Flexion
Sit down and place both elbows on the desk or table in front of you. Place your palms together with your fingertips pointing toward the ceiling in a motion similar to praying. Use a gentle and steady motion to lower your wrists toward the table while keeping your palms together. Your elbows should spread apart during this motion. Hold this stretch for about 10 seconds and repeat three times, or as directed by your doctor or therapist.
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