Wrist Stretches?
Which exercises help reduce wrist discomfort? What is the most important stretch I can do to relieve the discomfort in my wrist?
When I perform an ergonomic assessment, I will often notice that the more clients use their wrist during computer tasks the more chance they will experience discomfort. This is especially true for those who spend the majority of their day in front of a computer or a tablet. In the beginning of the day, a client might not experience soreness. But, as the day progresses, the discomfort increases. What can a client do to decrease this discomfort? Is there are quick-fix, an exercise that you can perform? As an ergonomic specialist trying to alleviate discomfort in the workplace, we will usually recommend developing a stretching routine for the wrist. One exercise I often recommend is nerve gliding exercises (Note: If you have recent health problems, injury, surgery or if these exercises cause you more pain, consult with an ergonomic expert before continuing as you might not be performing the exercise correctly). For this exercise, first make a fist and bring that fist near your face. Next open your hand gently with your palm facing your face. Then, slowly bend your wrist away from your face and hold this position for a few seconds. Repeat five times. Depending on your needs, the ergonomic consultant will provide a range of other stretches as well as other nerve gliding exercises. This should relieve some of the pain in your wrist, at least temporarily.
Though this should help, one should always realize that exercise is not everything. No exercise, alone, can permanently relieve wrist discomfort. During the ergonomic evaluation, we will often notice that the root of this aggravation is cause by repetitive motions. An ergonomic consultant will often notice how the wrist is bent forward and increasing the aggravation. Imagine the nerve in your wrist as a cord used to charge a cell phone. If you continuously bend that cord, day after day, eight hours a day, the cord will probably become damaged. It will be difficult to charge your phone as the connection between the phone and outlet is interrupted. We can think of the wrist in the same way. The more we place the wrist in awkward postures especially when using the mouse constantly, the more the messages going from our brain to our wrist and fingers is interrupted. Discomfort is the result. To solve the problem, an ergonomic specialist will need to adjust the workstation so that the wrist is placed in a more neutral position (See this post for more details about working in an ergonomically sound neutral posture). The wrist and palm should be completely aligned with your forearm when mousing. The “cord” should not bend. This could be a very inexpensive proposal. It might require the employee to adjust the way he or she is positioned and grasping the mouse. Or, it might require the employer to purchase ergonomic equipment to allow the employee to grasp the mouse while keeping the wrist in a neutral position. It all depends on the individual client, their current workstation, and the computer or tablet equipment they are currently using. This is where an ergonomic consultant can help. We each interface with our computers or tablets differently. Each person is different and no two wrists are the same. In order to truly solve a problem, recommendations from a ergonomic specialist is key to making the appropriate adjustments to relieve discomfort.
Thanks for reading,
Shaul Lent CEAS, MA, OTR/L
Sources:
Cooper, C., Fundamentals of Hand Therapy (Mosby Inc: 2007)
