Reduce Hand and Wrist Pain with These Simple Exercises

No matter what you do each do, our hands take center stage. They work hard to get breakfast on the table, prep us for the day, get us where we need to go and help us accomplish everything from important work to tucking our kids in at night and everything in between. They never stop moving. 

If all that movement creates pain or discomfort at the end of the day, there are steps you can take to reduce pain and protect your hands and wrists from injury. 

Make an Appointment at Forgey Chiropractic 

Our licensed chiropractors help everyone from children to seniors find the most effective solutions for wrist and hand pain. At your visit, we’ll talk about your daily routines at work and at home, assess your current pain level and discuss your health history. Working together, we will develop the best course of action to reduce the risk of injury and keep you pain-free through all the activities you love. 

Practice Range of Motion Exercises 

If you experience stiffness, pain or swelling in your hands, practicing range of motion exercises can help. Do these exercises deliberately and slowly, and hold each position for about two seconds. Repeat repetitions up to ten times in a sitting and go through each exercise up to three times a day. 

Wrist extensions: Rest your forearm on a hard surface and allow your wrist to hang over the edge with your palm facing down. Flex your wrist up until you are gently stretching, then slowly return to the starting position and repeat. 

Thumb extensions: Point your thumb out and away from your palm, then slowly move it across your palm and back to the beginning position. 

Hand and tendon glides: Slowly and deliberately make a fist, then extend your fingers straight out again. Repeat. 

These exercises are simple and easy to do, and so is making an appointment at Forgey! For your convenience, we offer same-day and walk-in appointments. If you prefer to schedule an appointment in advance, call our clinic anytime at 360-573-5500 to schedule a visit with our 24-hour answering service.

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