Hello, this is Haeseong Integrative Medicine Center.
We would like to let you know how to prevent and reduce #wristpain such as #carpaltunnelsyndrome , #DeQuervainSyndrome . We highly recommend you to keep doing this in your daily life, hope you getting better and better!
/Relax & Stretching Wrist/
Finger Exercise 1. Straighten your fingers with your thumb upright, and then fold all other four knuckles. 2. Hold it for a 5 seconds. 3. Repeat 5-10 times.
Forearm Muscle Relax 1. With the sore arm extended with the back of the hand upward, hold the finger part with the opposite hand and pull the wrist toward the body. 2. With the sore arm extended with the back of the hand upward, hold the back of the hand with the opposite hand, bend it downward, and pull the wrist toward the body. 3. Hold for 10-15 seconds, repeat 3 times.
Wrist Flexor Exercise 1. Place your sore arm on the support, hold a dumbbell of about 1-2lbs, place your palms upward, and slowly raise your hand holding the dumbbell. 2. With your palms facing down, slowly lift the dumbbells toward you. 3. The weight of the dumbbell increases gradually, starting with the lightest one.
Make a Grip Stronger 1. A simple repetitive exercise that holds and stretches a rubber ball in your hand. 2. Hold the ball with force for 5 seconds, then rest for 5 seconds. 3. One set of 15-20 reps, do 2-3 sets.
/Nerve Gliding/
Do these exercise smoothly. Repeat series 3-5times, 2-3 per day.
Begin with your wrist in a neutral position, fingers and thumb bent into a fist, with your thumb facing you.
Extend your fingers and thumb into a straight, neutral position.
Keeping your fingers and thumb straight, bend your wrist so that your palm faces up.
Keeping your hand in the same position, extend your thumb away from your hand.
Keeping your hand and fingers in the same position, rotate your wrist so that your palm faces away from you.
While in position 5, gently pull down on your thumb with your free hand.
Comments