The structure of our hands and wrist are made up of 27 tiny bones, with more than 30 muscles that control the wrist and hand movements. Experiencing any kind of pain in these areas can be a sign of a serious medical condition. You probably won’t require any medical attention if the pain isn’t severe, but in case the pain gets worse, physiotherapy can be really helpful. Some of the common conditions due to which you might be facing such pains are:

  • Carpal tunnel syndrome
  • De Quervain’s tendinopathy
  • Trigger finger
  • Dupuytren’s contracture
  • Osteoarthritis
  • Rheumatoid arthritis
  • Hand-arm vibration syndrome
  • Raynaud’s phenomenon

Here are some highly recommended ergonomic hand-wrist exercises that can help with the conditions. However, if you feel uncomfortable with any one of the movements, do not continue with them.

Extensor stretches

  1. Hold your hand straight at the height of the waist and keep your palm down
  2. Gently bend your wrist slightly by pressing your hand down
  3. Hold the position for 15-30 seconds
  4. Repeat a couple of times
  5. Repeat with the other hand

Flexor stretches

  1. Hold your hand straight at the height of your waist and keep your palm up.
  2. Gently bend your wrist slightly by pressing your hand down
  3. Hold the position for 15-30 seconds
  4. Repeat a couple of times
  5. Repeat with the other hand

Wrist and hand exercises

These are some of the best Physiotherapy for wrist pain that can be really beneficial in reducing your suffrage to a great extent.

  1. Keep your hand and fingers facing up towards the ceiling.
  2. Separate your fingers, keeping them stretched out, and hold the position for approximately 5-10 seconds
  3. Bend your knuckles and hold the position for 5-10 seconds.
  4. Then turn your hand into a fist and keep it there again for 5-10 seconds.
  5. Repeat this 3-5 times.

Wrist extend and flex

  1. For some of the best physiotherapy for wrist pain, hold your arm stretched out, with the palm facing downwards.
  2. Bend your wrist downwards so that your fingers point towards the floor.
  3. Use your other hand to stretch your fingers even more towards your body.
  4. Hold the position for 15-30 seconds.
  5. Now, return your hand towards the neutral position, palm facing downwards.
  6. Bend your wrist upwards so that your fingers are pointing towards the ceiling.
  7. Use your other hand to stretch your hand more by pulling the fingers towards yourself.
  8. Do it ten more times and repeat it three times a day.

Wrist curl

  1. Sit or stand and grab a weight of about 1 pound.
  2. Keeping your elbows straight, lift your forearm so that it makes the shape of an L.
  3. Begin with keeping your wrist straight, then bend it up slightly.
  4. Repeat ten times.
  5. Repeat 3 times a day.

Hand Squeezes

  1. Grab yourself a soft rubber ball or roll up a piece of clothing into a ball and squeeze it.
  2. Hold your hand for 5 seconds and repeat ten times.
  3. Repeat three times a day.

In Etobicoke, physiotherapy for wrist pain can be easily practiced with the help of experienced chiropractors and other doctors. You can consult yours to find the best physiotherapy for wrist pain.

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Etobicoke, ON, M9R 1H5
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