Wrist Injuries

Have you always experience palm and wrist pain/discomfort during push/ weight bearing motions?

Chances are your improper weight distribution to our wrist, improper alignment of arm, poor wrist mobility (limited wrist extension and wrist flexion)

✅Our fingers act as our brakes, allowing us to balance, control and weight shifts, this is why actively activating our fingers plays an important role in weight bearing motions.

✅Besides, proper alignment, good mobility and flexibility, good strength help a lot in decreasing compressive stress and pain at the wrist.

These are the few techniques that can help open up your wrist, decrease pain and save your wrist. Now our hand become our foundations and new set of feet when we balance on them, switch them on and make them smart 

Wrist mobility exercise

1) Position both your palm and knee on the floor

2) Make sure forearm is straight and perpendicular to shoulder

3) Firmly grip the floor and allow knuckles to press down

4) Contract and relax you finger for 20 times

5) Palm is firmly gripping the floor and perform front and backward, clockwise and anticlockwise motion for 20 times each

6) With finger facing out, move body sideway for 20 times

7) With finger facing in, move body front and backward 20 times

Wrist joint is one of the most important in our body for handling small objects and wrist pain can bring huge impact on our daily activities. So, what to do when you’re having wrist pain?

Here are the 5 simple strengthening exercises that you can do at home.

A) Isometric contraction of wrist muscles

1. Put both your fist and toe on the floor

2. Lift your body up with your fist with elbow straight

3. Hold for 15-30s, repeat 5-10 times

B) Grip strengthening exercise

1. Use grip strengthener or tennis ball

2. Grip it for 10-15 times, repeat for 3 sets

C) Wrist flexor strengthening

1. Grip weight or dumbell  facing the ceiling, with forearm out from the edge of table

2. Bend your wrist inward for 10-15 times, repeat for 3 sets

D) Wrist extensor strengthening 

1.Grip weight or dumbell  facing the floor, with forearm out from the edge of table

2. Bend your wrist upward for 10-15 times, repeat for 3 sets

E) Supinator and pronator strengthening

1. Grip the edge of dumbell  facing the ceiling, with forearm out from the edge of table

2. Rotate your wrist in and out for 10-15 times, repeat for 3 sets

Prepared by

Toh Poh Li, Chia Cho Li & Wayne Chong

Your Physio