Simple Wrist Stretches For The Office Worker

As our society becomes more and more dependent upon computers, especially at work, repetitive injuries that arise from excessive work use, such as Carpal Tunnel Syndrome, are increasing at an exponential rate.

There are many other areas of the body that endure repetitive use injuries at work. One of the areas that is strongly affected is the wrist.

The following simple wrist stretches will aid in prevention of many work injuries:

1) Raise your left hand to about nose level with palm facing out, your elbow bent at 45 degrees, and facing down. Keep your whole arm close to your body. Place your right hand behind your left hand and interlace your fingers.  Holding your left hand forward, have your left hand try to rotate your wrist out so that your left palm is facing the left side of your body.

If done correctly you will start the exercise by seeing both thumbs. With the rotation to the left, your right thumb will be pointing towards you and you will no longer see your left thumb.  As you move into the stretch, make sure you are keeping your elbows close to your body.  Repeat on the other side. You should feel the stretch throughout your wrist and forearm. Do this several times a day at work.

2) With your left hand, position it like you were about to hold a baby, palm is facing up. Now place your right hand under your left, so that your right palm is cradling your left hand. Curl your fingers around the thumb pad, or the fatty part of the thumb on your left hand. Keeping your hand in that position, place your right thumb just below the middle knuckle on the backside of your left hand.

Your right thumb is going to gently push your left hand into flexion or towards your forearm. While you are pushing your left hand into flexion, in other words, you are actively moving your left forearm towards the floor. Make sure that your arms stay close to your body for the full effect of the stretch. Repeat on the other side. This should stretch the back side of your wrist well.

3) With your left palm facing you and your right palm facing away from you, point your fingers towards the ceiling. Take your middle and index finger of  each hand and clasp them together.  Note that your left palm is still facing you and your right hand is facing away. Your wrists are not touching.

Start moving your left arm towards the ceiling then towards the floor. Your right fingers are guiding and applying pressure on your middle and index fingers. You should feel the stretch in your left fingers as well as your forearm, and through your wrist.

In this case, you will get a better stretch if the index and middle fingers are stretched together. The stretch for the ring fingers and the pinkie fingers can and should be done individually. Once all four fingers have been stretched, continue the stretch by doing the arching motion with all four fingers together.  The arch is important in this stretch. Your wrist should feel much more mobile after this stretch.  Repeat on other the side.

Try and stretch your wrists at work several times a day.  As mentioned, the wrist is an easily injured area and is difficult to treat. If you need your hands (and wrists) for work, take good care of them! Stretch at work please! Prevention is the best medicine!