3 Minute Fix for Wrist & Hand Pain

Stiff wrists? Painful thumbs? Do this quick routine to ease aches in your wrist and hands.

In today’s society, the laptop, iPad, and smartphone dominate our lives. We are constantly using our wrists and hands all day. These positions are often done without thought, and can produce problems over time. While it is always best to sit at our desks with proper posture, and to text in an ergonomically correct manner, it may not always be possible. Eventually, the overuse of your hands and wrists creates physical stress that causes neck and shoulder pain, too.

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Use this 3-minute wrist and hand mobility routine below to keep your joints and muscles healthy!

Around the World Wrist Mobilization | 10 reps

Directions: In an all-fours position, place your hands flat on the table with your fingers spread. Rock to the right first, then backwards, then to the left, and lastly to the front to complete a full circle. Repeat.

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Fingers Mobilization | 10 reps

Directions: Remaining in the all-fours position, first keep your palms flat. Spread your fingers so they remain flat. Next, extend your fingers up so that they are straight. Allow the tips of your fingers to remain on the ground. Repeat.

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Wrist Flexor Stretch | Hold 30 sec

Directions: Remain in the all-fours position. Place your hands out to the side so that your palms are on the inside of your body and your fingers are pointed to the outside. Keep your palms flat and rock forward until you feel a stretch on the inside of your forearms and wrists. To enhance the stretch, keep your palms closer together. Hold for 30 seconds, then slowly release.

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Wrist Extension Stretch | Hold 30 sec

Directions: Remain in the all-fours position. Place your hands in towards your body with your palms facing upwards. Your fingers should be pointing towards each other. Keep the back of your hands flat and rock forward until you feel a stretch on the outside of your forearms and wrists. To enhance the stretch, keep your hands closer together. Hold for 30 seconds, then slowly release.

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Wrist Extension Self-Mobilization | 10 reps per hand

Directions: Place one of your palms flat. With your other hand, cup the outside of your wrist where your hand meets the wrist (look for the wrist crease). Apply pressure while rocking forward with the hand that is flat. Repeat.

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Individual Finger Stretch | 5 reps per hand

Directions: Place one of your palms flat and spread your fingers. With your other hand, slowly pick up each individual finger lightly for a stretch. Repeat on each finger; count entire hand as one rep.

(Your Next Workout: 13 Forearm Exercises to Reduce Wrist + Elbow Strain)