Health blog

Two exercises that can help prevent wrist pain

June 2nd, 2020
How to Prevent Wrist Pain

Most people don’t worry too much about developing wrist pain. However, there are some people who should worry about it — especially those who enjoy playing sports or have a physically demanding job. 

Researchers from one study found that on average, 24% of athletes and workers with physically demanding jobs develop wrist pain in the medium term. Physical therapists can help such people learn how to prevent wrist pain. For instance, they can show you how to perform two exercises intended to reduce the risk of developing wrist pain. 

  1. Prayer stretch 

One wrist exercise your therapist may show you when you come to see them is the prayer stretch. Doing this stretch regularly can help prevent wrist and forearm pain. 

How to perform the prayer stretch

  • Sit upright in a stable chair, and place your elbows and forearms on a desk or table. 
  • Place your palms together.
  • Slowly lower your hands toward the table until you feel a stretch. Keep your palms together during this movement. 
  • Hold the stretch for five to 10 seconds. 
  • Return your hands to the starting position and rest for a few seconds. 
  • Repeat these steps until you’ve completed the stretch three times. 
  1. Windshield wiper stretch

Another exercise your therapist may show you during your sessions is the windshield wiper stretch. This stretch is especially good for stretching the sides of the wrist, and regular use of it can help prevent wrist pain in the future. 

How to perform the windshield wiper stretch

  • Rest your forearms on a table with your palms facing down. 
  • Slowly move your right hand to the left as far as you can without moving your wrist or arm. 
  • Hold this stretch for three to five seconds. 
  • Without moving your wrist or arm, slowly move the same hand until it’s pointing as far to the right as possible. 
  • Hold this stretch for three to five seconds. 
  • Continue to repeat these steps until you’ve done the stretch three times. Then switch hands and do the stretch three times with the opposite hand. 

Learn more about how to prevent wrist pain from Rehab Access Physical Therapy

You can find out more about how to prevent wrist pain. You just need to get in touch with our team at Rehab Access. We offer complimentary screenings, which can pinpoint issues that could lead to wrist pain. Additionally, our team can create a personalized wrist pain prevention plan for you. 

Furthermore, we’re currently offering virtual care sessions and at-home therapy sessions in response to the COVID-19 pandemic, and you don’t need a doctor’s recommendation to begin using any of these services. 

Ready to start working with us to prevent wrist pain? Contact our team today for more information or to schedule your initial appointment.