Wrist Pain From Working At Your Computer All Day?
Like most of us, chances are you are at the computer all day and that can cause a lot of wrist pain. Your wrists are among the weakest parts of your body and its never fun when you feel pain opening a jar or giving your colleagues a simple handshake.
To prevent wrist discomfort or relieve any pain you are already experiencing – first make sure you ergonomically optimize your workspace. In addition, work on building strength and flexibility in your wrists. Here are a few stretches and exercises to prevent and alleviate any discomfort due to overused wrists to restore your range of motion.
- Wrist Stretches
- Flexion – Extend your right arm out in front of you at shoulder height. Use your left hand and grab the fingers of your extended arm and slowly bend your wrist so your fingers point down to the floor (palm facing your body). Hold for 5-10 seconds.
- Extension – Keep your right arm out in front of you and with your left hand, slowly bend your wrist so your fingers point towards the ceiling. Hold for another 5-10 seconds.
- Repeat a few times on both wrists, especially the wrist that you use your mouse with. [Please note: if your wrists and forearm are already in pain, focus mostly on Flexion stretch and avoid Extension stretch since your wrists are extended while using the keyboard and mouse.]
- Wrist Exercises
- To strengthen – Hold a light weight, can or water bottle in one hand and extend your arm straight out in front of you. Slowly bend your wrist while holding your weight lifting your hand towards the ceiling. Slowly lower your wrist back down so your hand bends towards the floor. Repeat 3-5 times on both sides.
- To restore range of motion – Hold your light weight with your arm extended in front of you with the back of your fingers facing up towards the ceiling. Rotate your wrist slowly so the backs of your fingers point away from your body and then rotate your wrist all the way in the opposite side. Repeat 3-5 times on both sides.