Relieve Tension In The Wrists With These 7 Exercises

Since the wrists are a delicate area that can become inflamed by excessive use of the keyboard or by repetitive activities, it is convenient to know some stretches and exercises to strengthen them.

The tension in the wrists is a very common ailment, almost always derived from the excessive use of certain electronic devices, such as mobile phones, laptops and tablets.  It usually occurs due to an inflammatory response in the body, either from stress on the nerves or from bone and joint problems.

It is characterized by an uncomfortable feeling of pain and stiffness, usually accompanied by tingling, numbness, and weakness.

Although it is usually mild and sporadic, it is always advisable to provide some type of treatment to prevent complications. Fortunately, in addition to pain relievers, there are several exercises that help relieve tension in the wrists.  Here we show you how to do them.

Exercises to relieve tension in the wrists

1. Extend and flex

The first exercise to relieve tension in the wrists is very easy to perform and, incidentally, helps to strengthen and stretch the flexors of the forearm.

How do you do it?

• Standing with your back straight, stretch your arms in front of your chest, palms down and fingers straight.
• Bend your wrist until your fingers point toward the floor, then bend your wrist until your fingers point toward the ceiling.
• Keep your elbows slightly bent and your upper arm steady.
• Do 12 to 16 reps in each direction.

2. Wrist circles

The second of the exercises to relieve tension in the wrists allows to stretch the inner part of the wrists, especially when there is discomfort.

How do you do it?

• Extend your arms to the front, palms down and fingers straight.
• Flex your wrist until your fingers are facing the ceiling and, maintaining flexion, rotate your elbows and wrists so that your fingers point to the side.

• Keep rotating so that the fingers rotate in all directions.
• Do 8-10 reps.

3. Fist grip

This exercise is recommended to relieve stiffness and tension in the wrists,  by performing some repetitive movements.

How do you do it?

• Extend your arms in front of your chest, palms facing inward and fingers straight.
• Then make a fist with your hands, pressing firmly.
• Hold your fist for 20 seconds, then stretch your fingers forward.
• Do 5 to 8 repetitions.

4. Knuckle twists

Knuckle twists are helpful in strengthening the wrists and reducing the risk of problems like carpal tunnel. Its regular practice reduces the tension caused by repetitive movements on the computer and, incidentally, activates the circulation.

How do you do it?

• Get on your knees on a yoga mat, wrap your hands into fists around your thumbs, and then put your knuckles on the floor.
• Maintaining a slight bend in your elbows, roll forward on your knuckles and in the opposite direction.
• Press as firmly as you can, but without causing pain or discomfort.
• Do 10-12 reps.

5. Squeeze a ball

With effects similar to the previous exercise, this activity will help improve circulation to the hands to relieve wrist pain in a short time.

How do you do it?

• Take a tennis ball or soft ball and hold it tight.
• Count to 30 seconds and start pressing the ball harder and harder.
• Once you have reached maximum strength, hold for a minute and then slowly release the ball.

• You can also practice this exercise daily to strengthen your wrists.

6. Stretch with the hands back

With this stretching activity you can strengthen the wrist joints and, incidentally, the muscles of the hands and the upper part of the forearms.

How do you do it?

• Face down, resting with the knees and the palms of the hands on the floor, bring the hips slightly towards the feet.
• Hold the position for several seconds and return to the starting point.
• Make sure your palms are just below your shoulders to avoid injury.
• Perform 8-10 reps, holding for up to 20 seconds.

7. Stretching the fingers

This exercise is great for stretching your hands and wrists when they feel stressed from overwork.

How do you do it?

• Extend one of your arms in front of your chest, palm outward and fingers stretched toward the ceiling.
• Put the other hand around the outstretched fingers and carefully stretch them slightly towards the forearm.
• Perform 5 to 8 repetitions, holding deep, slow breathing.

Put these exercises into practice!

Do you want to relieve tension in your wrists? If so, try these exercises to strengthen and relieve them. Remember to be delicate and not rush with the times so as not to cause injury.