Exercise movements are safe to deal with sore wrists

For those of you who work all day and sit in front of a laptop or computer, you may often experience pain in your wrist. This condition usually occurs due to one of the musculoskeletal disorders, namely carpal tunnel syndrome (CTS). You can try moderate exercise to relieve wrist pain from CTS. Check out the various sports movements below, yes!

The benefits of exercise to treat sore wrists

Apart from wrist pain, symptoms of this problem that disturbs the human movement system also include soreness, frequent tingling, to a sensation of numbness that usually radiates up to the fingers. So, can these symptoms be overcome with exercise movements?

Even though it is not easy and it hurts, moving your wrist regularly can help relieve this joint pain, you know.

By doing light exercise, this is useful for:

1. Maximize treatment of carpal tunnel syndrome

In addition to relieving pain in the wrist, exercises for CTS can relieve symptoms ranging from mild to moderate when done in conjunction with carpal tunnel syndrome treatment. This means that this exercise can maximize the treatment that has been undertaken before.

2. Prevent scar tissue from growing

If you have recently had carpal tunnel syndrome surgery, this can usually lead to the growth of scar tissue on the incision scar. But don't worry, the risk can be suppressed by routine hand exercise, you know!

Exercising slowly moving the wrist can help heal the trauma from the surgery. This includes preventing fractures, especially wrist fractures.

Safe exercise movements for carpal tunnel syndrome

Experiencing wrist pain from CTS does hinder your activities. As a solution, try to do this exercise routine a little at a time to relieve pain.

This movement is very easy and you can do it anywhere. Whether you're working, waiting in line, or relaxing. Come on, take a few minutes every day to do the following simple movements.

1. Stretch the wrist

To relieve wrist pain, try doing this stretch before engaging in any activity. It is also very useful after undergoing treatment for carpal tunnel syndrome, as this stretch is considered a warm up before activity.

The steps that need to be done are:

• Extend your arms forward, then bend your wrists back, or as if you were trying to give someone a "stop" signal.
• Use your other hand to apply light pressure to the palm of your hand, then pull it toward you to feel a stretch in the forearm.
• Hold the stretch for about 15 seconds.
• Repeat the movement five times, and do the same with the other hand.
• Do the same with your palms facing down.

For other methods, you can also try the following exercises:

• Place your elbows on the table, arms facing up and wrists straight.
• Slowly point your wrist forward and hold the position for five seconds.
• Then, return your wrist to its original position.
• Then, slowly, position your wrists back and hold the position for five seconds.
• Repeat the movement for 10 times, and do 10 repetitions of three sets.

2. Raise the wrist

In addition to stretching your wrist that is sore, you can also try methods of lifting your wrist, such as the following:

• Place your palms on the table, then try to lift your fingers up without lifting your palms at all.
• Then, place your other hand on top of the hand that is already on the table in a 90 degree position. Then, press down on the hand that is on the bottom with the hand that is above it, while trying to pull the hand that is on the bottom out.
• When doing the exercise, make sure that you are experiencing muscle contractions in the forearm.
• When you've done that, swap the positions of the two hands, and practice the same thing as was done before.

3. Stretch your fingers

Try stretching your fingers to avoid pain in the wrist using the following movements:

• Keep your fingers straight.
• Then, bend all of your fingers right in the middle of the joint toward your palms and hold that position for five seconds.
• Repeat the movement for 10 times and do the movement for three sets.

4. Stretching the median nerve

To stretch the median nerve, as part of the nervous system in your hand, you can use a warm compress. Leave the compress on your hand for the first 15 minutes. After stretching, compress your hands using cold water for about 2o minutes to prevent inflammation.

The steps you can take to stretch are:

• Clench your palms with your thumbs out of your fingers.
• Spread your fingers apart with your arms open, and place your thumbs together on the sides of your palms.
• Spread your fingers, and point your wrists back.
• Keep your hands open and spread your thumbs apart.
• Position your fingers, wrists, and thumbs, then lift the sides of your palms up.
• Position your fingers, wrist and thumb as normal, then use your other hand to gently stretch your thumb.

5. Stretch the wrist with weights

According to the Chartered Society of Physioteraphy, this one exercise can also help reduce wrist pain. To do this, do the following:

• Hold an object with a relatively light weight, such as a jar of beans, then stretch your arms forward, palms down.
• Slowly raise your wrists upward, and return your hands to the starting position.
• Do the same movement 10 times, and repeat for three sets.
• If you are used to it, lift objects that have slightly heavier weights.