fbpx The Surprising Reason Your Hands & Wrists Hurt - and What To Do

If you work at a desk, use a laptop, or own a phone, you’ve almost certainly experienced the dull ache of sore fingers from overuse. But what can you do? Hand and wrist pain can be unusually distressing, because we use our hands for almost everything we do – and without that mobility and function, we are limited severely.  

Whether you’re experiencing early symptoms of hand and wrist pain or have full-blown carpal tunnel syndrome, there is one thing you can do to make a significant difference in your pain levels: Stretch!  

The following exercises will help alleviate discomfort and tension from your hands & wrists, reduce inflammation, and improve your range of motion.  

Easy-to-Apply Stretches You Can Do Anywhere  

Time to get started! These easy exercises can be done anywhere to relieve pain, tension, and swelling in your hands, wrists, and fingers.  

Arm Extension Exercise

This helps reduce hand & wrist pain and stretches tight, sore ligaments from typing and texting. You should feel a stretch in the front of your wrist and forearms.  

  • Extend your arm with your palm facing up toward the ceiling. 
  • With your free hand, gently press your fingers down toward the floor. 
  • Hold for 10 to 30 seconds. Repeat on both sides.  

Cycle through the exercises two or three times with each arm to get a really deep stretch.  

Fist Curl & Release

The tops of our hands & wrists get very tight and sore from texting and typing all day, and this puts us at risk for nerve compression, or carpal tunnel syndrome.  

  • While seated, place your open hands on youvr thighs with palms up. 
  • Close your hands slowly into fists.
  • With your forearms touching your legs, raise your fists above your legs and back toward your body, bending at the wrist.
  • Hold for 10 seconds. You should feel a stretch on the tops of your hands and wrists. 
  • Lower your fists and slowly open your fingers wide. Repeat 10 times.

Thumb Flexion Exercise

This one is for all you phone-scrollers out there. Most people scroll, type, and text on their phones with their thumbs, and the repetitive motion can create swelling, pain, and stiffness in the thumb joint. This exercise helps the thumb joint move, reducing tension and stiffness.  

How To:  
  • Open your palm with your thumb facing outward
  • In a slow motion, move your thumb across your palm as far as you can
  • Bring your thumb back to pointing outwards
  • Repeat 15-20 times per hand

Maximize Your Healthy Results – Find a Chiropractor Near You

While these stretches are the start of a great routine, working with a highly-skilled chiropractor will maximize your results. With regular chiropractic care and adjustments, you’ll be able to reduce pain, improve posture, and balance your body. Create a long-term plan and live a more health-conscious life today.    

With clinics in the following metro areas: Chicago, Indianapolis, Milwaukee, Madison, Vancouver, and St. Louis you’ll be able to find a chiropractor near you. Make an appointment to get started. 


Chiro One Wellness Centers

Welcome to the Chiro One Blog — your home for chiropractic tips and information that help you move better so you can live better.

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