Time for some wrist and neck stretches, great to help relieve repetitive stress discomfort. You can do this sitting at your desk if you want to. These few exercises are great for people who are typing a lot, getting into that overactive wrist action, or carpal tunnel issues.
This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. You want to skip this one if you are in acute pain in your wrist or neck. Let’s start with a forearm stretch.
Bring your arm out in front of you and as you exhale and you pull your fingertips back towards you. Then you inhale and release it and when you exhale, pull and stretch. It’s that simple and you do as many as you need to do until you feel like you have more range of motion in your hand as you’re pulling it towards you.
You want to make sure you’re keeping your arm straight, don’t bend your elbow and keep your shoulders relaxed. Once you feel like you have improved your range of motion, you can switch sides and repeat. The stretch should feel nice, easy and gentle. There shouldn’t be any numbing, tingling, or burning sensations, definitely shouldn’t feel any pain.
The next one you do, your palm is facing you. On the exhale pull your palm towards you to stretch the front of the forearm. Inhale, release the stretch. Do this as many times as needed until you feel you have improved your range of motion and do both sides.
If you notice one side is more tight than the other, do more stretching for the tighter side because we’re trying to create as much balance as possible between the two sides.
Now, we’re going to do a little variation of that last one. Palm is facing you but this time instead of pressing your palm towards you, you’re going to press your palm away from your center and on an outward diagonal.
Exhale into the stretch, inhale out of it. During this stretch, you want to try to just move the palm. Don’t rotate the arm because that won’t actually help the stretch. It’s a nuanced movement of the hand. Keep the shoulders as relaxed as possible.
Do this as many times as you need until you feel like you have improved your range of motion. Do both sides.
Next, we’re going to stretch the fingertips because they tend to get neglected and they do a lot of work! They’re typing all the time.
Connect your fingertips together and on the exhale try to connect your fingers together. Inhale release, exhale into the stretch.
Keep your elbows out to the side as much as possible so you can get even more stretch in the fingertips. You’ll notice if you keep the elbows down, you’ll find it’s much easier and not as much of a stretch as keeping the elbows wide and trying to do the same thing.
Do as many of these as you need until you feel like you have improved your range of motion.
Make sure you’re not feeling any numbing, tingling, or burning sensations. No pain. It should feel gentle, but quite effective and helpful for those of us that are constantly using our hands and typing.
Let’s address the neck a little bit because the tension in the wrist and arms tends to rise up into the neck.
Stretch the neck with the your breath. Exhale down, inhale back to home base, exhale up, inhale back to home base. You’re just going to repeat that until you feel like you have improved your range of motion.
Do not count how many reps you do because It’s better to feel when you’ve improved your range of motion. Once you feel like you’ve improved your range of motion, you can move on to the next stretch.
Next, you’re going to exhale and look to one side, inhale back to center, exhale, look to the other side, inhale back to center and you’re going to repeat that until you feel like you have improved your range of motion.
We don’t want to feel any numbing, burning, tingling sensations. We want it to feel gentle. Let’s make sure we’re moving and stretching those muscles nice and easy.
Next, you can take it into a tilt, exhaling, inhaling back up, exhaling and inhaling back up, repeating that until you feel like you have improved your range of motion.
That’s it. Enjoy!
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