Every week she adds a few more exercises that you can add to your programme. Incorporate them in your daily routine and feel the difference!
The wrist is a very complex joint. It consists of a collection of many bones and many joints. The wrist itself contains 8 small bones that are grouped in 2 rows across the wrist. These bones connect with the bones of the forearm and the bones of the hand.
The wrist moves in three ways to allow full range of motion to the hands and it must be very strong to support gripping.
Wrist pain can be caused by a variety a factors. Overuse such as typing for long hours can cause tendinitis, a sprain or even carpal tunnel syndrome. The elderly tend to suffer from arthritis, ganglion cysts and fractures. All wrist injuries need to be diagnosed by a doctor to determine the relevant treatment. Most overuse injuries can be prevented by keeping the wrist healthy, flexible and strong.
The ideal is to never develop symptoms of wrist pain. If however the wrist starts to pain, feels numb or starts tingling, begin with preventative exercises and consult a doctor. If the wrist is inflamed, wait until the inflammation subsides before exercising.
Do these basic exercises:
Wrist circle: Bend the arm at 90 degrees. Keep the elbow pressed against the side of the body. Rotate the hand clockwise for 60 seconds. Rotate the hand anti-clockwise for 60 seconds. Repeat 5 times in each direction.
Flexion and extension (step 1): Place the forearm on a hard surface with the hand hanging over the edge. Pull the hand back so that the palm is facing forwards. Hold for 60 seconds.
Wind shield wipers: Place the forearms on a hard surface. Swivel the hands from side to side for 60 seconds. Rest for 5 seconds and repeat 4 more times.
