1. Wrist rotations
To perform this exercise, extend one arm in front of the body. Point the fingers toward the floor. Use the other hand to gently pull the outstretched hand toward the body. Hold for 5 seconds. Gently point the fingers toward the ceiling with the palm outstretched ahead. Use the other hand to gently pull the outstretched fingers toward the body. Hold for 5 seconds. Repeat for 3 times on each side.
2. Sponge or stress ball squeezes
Strengthening is just as important as stretching. Those stress balls are for more than just stress; using one of these stress balls can strengthen the wrist muscles. People without a stress ball handy may use a sponge instead. Place the sponge or ball in the palm of the hand. Make a fist around the sponge and squeeze. Hold for 10 seconds. Relax. Repeat 5-10 times on each side.
3. Alternate finger stretches
Start with one arm outstretched and the palm facedown. With the free hand, gently pull each finger upward, one at a time. Only pull so far as is comfortable. The stretching sensation should extend up toward the wrist. Repeat for 5-10 times on each hand.
4. Praying position
Try this exercise a few times throughout the day for a wrist and shoulder relaxer. Stand up straight and bring the palms together in a prayer position. To start, the elbows should be touching each other and the palms should be at eye level. While pressing the palms together, slowly spread the elbows apart and lower the hands down to the level of the belly button. Hold this position for 10-30 seconds. Repeat a few times throughout the day.
Do I need a wrist arthroscopy?
Regular strengthening and stretching exercises can relieve tendinitis or carpal tunnel pain. However, some people may need more aggressive treatment. For example, if someone has arthritis in the wrist, an arthroscopy to assess the damage may be necessary. During an arthroscopy, the surgeon uses small incisions and a tiny tool with a camera to examine the tissues inside the wrist. The surgeon may identify a need for surgery, such as repairing a tendon tear or treating carpal tunnel syndrome. For more information about relief from wrist pain, speak with a healthcare provider.