Wrist Pain and workout.

Wrist pain can be a result of various conditions, including sprains from a fall or a weight lifting injury, as well as carpal tunnel syndrome. Use basic wrist exercises to help restore range of motion in your wrist and get you back to doing the things you were able to do before your injury or condition.

Flexion and Extension Stretches

One of the best ways to relieve your wrist pain is through regular stretching. Start by extending your arm out in front of you. Grab the fingers on your affected hand with your opposite hand. Slowly use your other hand to bend your wrist so your fingers are pointed down at the floor. Hold for five to 10 seconds, then slowly bend the wrist back up so your fingers are pointed at the ceiling. Hold for another five to 10 seconds. Repeat two to three times for each stretch.

Flexion and Extension Strengthening Exercises

Once you've stretched out the muscles in your wrist, move on to strengthening exercises. Hold a light dumbbell or a medium soup or vegetable can in your outstretched hand. Extend your arm so it is straight out in front of you. Slowly bend your wrist while holding the can, lifting your hand up toward the ceiling. Hold for 10 to 15 seconds, then lower your wrist so your hand bends toward the floor. Hold for another 10 to 15 seconds, then relax. Repeat three to four times.

Wrist Rotation Exercise

Using the same dumbbell or can, strengthen the muscles in your wrist in a different direction. Hold the can out in front of you again with your arm fully extended. Position your hand so the backs of your fingers are facing the ceiling. Slowly rotate your wrist so the backs of your fingers are pointing away from your body. Hold this rotation for five to 10 seconds, then rotate your wrist all the way to the opposite side and hold for another five to 10 seconds. Repeat the exercise three to four more times.

Rubber Band Exercise

To help strengthen the muscles and tendons in your forearm that contribute to carpal tunnel syndrome, try the rubber band exercise. Start by placing a small rubber band around all five fingers while they are close together. Slowly open your fingers against the resistance of the rubber band. Open your fingers as wide as you can and hold for 10 to 15 seconds, then relax. Repeat this exercise 10 to 12 times.

I myself experienced wrist pain due to weight lifting. This probably because I have a weak wrist and/or I am lifting in a wrong posture. I decided to wear a wrist guard and after a week, the pain is gone. The wrist guard compacts your wrist area and prevents your wrist to wobble while lifting and prevents injuries. Ever since, I've been wearing wrist guards whenever I lift in the gym.

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