How does the wrist move? What exercises should I do for wrist pain?

Hello, the long-term use and repeated movement of the wrist joint can easily cause wrist joint pain, I will introduce you to a few simple ways to exercise the wrist joint, I hope it will help you:

1. Exercise your hands.

You can also sit in a simple position or sit on a chair with your hands raised in front of you at shoulder height (note: shoulders must be relaxed).

Inhale: Palms down, fingers open, and do your best to open them.

Exhale: Place your thumb in the palm of your hand and squeeze your fist firmly.

Repeat 10 times, focusing on breathing, counting, and hands.

2. Wrist flexion exercise.

Sit in the same position as above, with your hands shoulder-high in front of you and palms down, keeping your palms open and your fingers straight throughout the exercise.

Inhale: Straighten your arms and slowly open your hands up and back, as if against a wall, with your fingertips pointing up.

Exhale: Hands down, fingertips pointing towards the ground.

Throughout the exercise, keep your elbows straight at all times, do not bend your knuckles or heels, and start the next round with your hands up, repeating 10 times.

3. Wrist joint rotation exercise.

Sit in a basic sitting position, keeping your back straight.

1) Stretch your right arm forward at shoulder height, pinch your fist with your thumb inside, and slowly rotate your wrist to make sure that your palm is always down, and your arm needs to be straight at all times, so that your wrist can rotate in circles to the maximum extent possible, 10 times clockwise and 10 times counterclockwise. The same is true for the left hand.

2) Stretch your arms forward at shoulder height, keep your arms straight, rotate your wrists in the same direction at the same time, practice 10 times, and then turn in the opposite direction 10 times after completion.

I hope mine can help you, thank you

Explanation of the movement of the wrist joint.

The wrist joint can do some exercises for the wrist joint muscles.

The first one, for example, you can practice the wrist metacarpal flexion sitting position, sit on the chair during the exercise, place your forearm on the table, and then put the palm of your hand up, hold a heavy object in your hand as a load, such as dumbbells and other fitness equipment, and then bend the wrist to the maximum range, keep this action for 5 seconds, and then slowly put it down, the metacarpal flexion sitting position is mainly to strengthen the strength of your forearm wrist flexor muscles.

Second, you can do stretching exercises, stretching your wrist joints in the same direction as the back of your hand is called wrist extension exercises, and doing wrist extension exercises can exercise the body's forearm extensor muscles.

Wrist pain relief requires a combination of work and rest, avoiding overuse of the wrist, usually by physical means, and topical or oral anti-inflammatory analgesics are given if necessary.

Commonly used physical mitigation methods are as follows:

Avoid one position for a long time and give your fingers and wrists a break every 30 minutes. You can do movements such as turning the wrist and rotating the wrist, and avoid lifting heavy objects or other movements that aggravate the pain, so as not to increase the burden on the joints.

Cold compress on the wrist: For those with inflammation in the wrist, cold compress on the swollen or painful area is beneficial to reduce the inflammatory response and relieve pain.

Hot compress on the wrist: The hot compress helps to promote local blood circulation, reduce local inflammatory reaction, is conducive to the penetration of drugs, and has a certain effect on wrist joint pain.

Keep warm: Make it a habit to wash your hands with lukewarm water after work.

If the pain is severe and affects your mood and life, you can consider using oral pain medication. If it is rheumatism or rheumatoid arthritis or osteoarthritis, it needs to be effectively controlled by drugs**.

After the occurrence of wrist joint pain, it is necessary to determine the specific **method according to the specific **.

First, if the wrist pain is caused by trauma, it should be examined on x-rays to rule out fractures. Simple soft tissue injuries are mainly based on rest and immobilization, and oral Shujin Huoxue tablets and Yunnan Baiyao are carried out**.

Second, if tendonitis is due to a strain, excessive activity should be avoided. Topical physiotherapy and warm compresses, oral medications such as Celebris or Voltarin**. For significant pain, local occlusive radiation or small needle knife can be performed**.

Third, wrist joint pain caused by inflammation or gout needs to be further identified**, and according to the specific situation, anti-inflammatory or oral drugs to promote uric acid excretion can be carried out**.

Incorrect wrist posture.

1. Those who are engaged in impact sports and upper limb weight-bearing exercises should pay special attention to the prevention of wrist joint injuries, and can wear some protective gear such as training gloves, wrist guards, bandages, etc. Training gloves maintain a firm contact between the palm of the hand and the weight, preventing the instrument from slipping. A wrist brace can hold the radius and ulna together, preventing the separation of the radius and ulna due to heavy weight loads when the wrist is extended (the back of the hand is backwards).

However, if the movement is not well controlled or the weight is pushed back too far from the neutral position, the injury will become more severe. While wearing protective gear during strength training, be sure to develop a good posture of keeping your wrists neutral.

2 Wrist injuries in gym trainers are related to wrist joint stability, weak muscles and training posture. Beginners should try not to use free weight equipment such as barbells and dumbbells, and the weight should not be too large, and at the same time, they should learn to use the coordinated contraction of the forearm extension and flexor muscles to control the wrist in a neutral position, and some targeted training can be used to strengthen the wrist extension and wrist flexor muscles and improve the stability of the wrist joint.

When training with dumbbells, try to choose dumbbells with smaller platters on both sides to avoid affecting the range of motion.

Be sure to secure the other end of the rubber belt when practicing with the rubber belt to prevent the rubber belt from injuring yourself.

Train 2-3 times a week, 24 or 48 hours apart. Wrist muscle training can be combined with large muscle group training and placed after large muscle groups.

The wrist joint is composed of several small joints that combine and has a large range of motion and can be flexion, extension, abduction, adduction, and circumferential movements. The bones are small, and the eight carpal bones are mainly connected by ligaments, which can cause fractures, dislocations, or ligament tears if twisted too hard.

To make it more effective to hit the middle with a straight board, you need to do the following:

1. Control the landing point of the return ball, and try to return the ball to the right of the opponent's armpit (take the right hand as an example).

2. Control the weight of the force, and focus on the force.

3. Control the speed of the return ball. Since the middle lane is the shortest, it is necessary to speed up the return of the ball and make it more difficult to catch the ball with your hand.

4. Strengthen the training of horizontal hitting techniques, use the elbow as the fulcrum, and the forearm exerts force and drives the wrist to quickly strike.

Can't do it. The structure of the human body is that the big arm must drive the small arm, and it is impossible for the small arm to drive the big arm. Therefore, it can only be the elbow joint to drive the wrist joint, and it is impossible to drive it in reverse.