The 3 Best Exercises to Relieve Wrist Pain from Typing
Wrist pain while typing is a common issue that many people experience due to prolonged hours spent at the computer, improper typing technique, or underlying conditions such as carpal tunnel syndrome. This discomfort can hinder productivity and cause long-term discomfort if not addressed. In this article, we'll explore three effective exercises that can help alleviate wrist pain and improve comfort during typing sessions.
1. Wrist Flexor and Extensor Stretch:
Stretching the muscles of the wrist and forearm can help alleviate tension and reduce pain associated with typing.
- Wrist Flexor Stretch: Extend your arm in front of you with your palm facing up. Use your other hand to gently bend your wrist downwards until you feel a stretch in the underside of your forearm. Hold for 15-30 seconds, then switch to the other hand.
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- Wrist Extensor Stretch: Extend your arm in front of you with your palm facing down. Use your other hand to gently press your fingers towards your body until you feel a stretch in the top of your forearm. Hold for 15-30 seconds, then switch to the other hand.
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Performing these stretches regularly throughout the day can help alleviate tension in the wrist and forearm muscles, reducing pain and discomfort during typing.
2. Wrist Circles:
Wrist circles are a simple yet effective exercise for promoting flexibility and mobility in the wrists, which can help reduce stiffness and discomfort.
- Sit or stand comfortably with your arms at your sides.
- Extend your arms in front of you at shoulder height, palms facing down.
- Make a circular motion with your wrists, rotating them clockwise for 10-15 repetitions.
- Reverse the direction and rotate your wrists counterclockwise for another 10-15 repetitions.
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Wrist circles help to lubricate the joints and increase blood flow to the muscles and tendons of the wrist, promoting flexibility and reducing discomfort during typing.
3. Wrist Strengthening Exercises:
Strengthening the muscles of the wrist and forearm can help improve stability and reduce the risk of injury and pain during typing.
- Wrist Flexion and Extension: Sit or stand with your arms at your sides and palms facing down. Hold a light weight (such as a dumbbell or water bottle) in each hand. Keeping your arms stationary, bend your wrists upwards (flexion) and then downwards (extension). Perform 10-15 repetitions of each movement.
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-Wrist Radial Deviation: Sit or stand with your arms relaxed at your sides and palms facing inward. Hold a light weight (such as a dumbbell or water bottle) in each hand. Keeping your arms close to your body, tilt your wrists towards the thumb side (radial deviation) and then return to the starting position. Perform 10-15 repetitions of each movement on each wrist.
By incorporating wrist strengthening exercises into your routine, you can build resilience in the muscles and tendons of the wrist, reducing the likelihood of pain and discomfort while typing.
Wrist pain from typing can be a bothersome and disruptive issue, but with the right exercises and techniques, you can find relief and improve your comfort during computer work. Incorporate these three exercises into your daily routine to stretch, mobilize, and strengthen the muscles and tendons of the wrist, reducing pain and promoting overall wrist health. Remember to take regular breaks, maintain proper typing ergonomics, and listen to your body's signals to prevent overuse and strain. With consistency and patience, you can alleviate wrist pain and type comfortably for hours on end.
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This program is not a substitute for a formal evaluation and treatment of your pain. If you would like a free consultation via phone or video call, then please reach out to me at FreebornPT@protonmail.com or 612-208-3583