Physical Therapy Stretches Can Ease Pain

A person’s hands, wrists, and arms are critical for everything from grasping a pen to hugging friends or holding a box. So, when pain creeps into hands, wrists, and elbows, even basic activities can become monumental tasks. While avoiding overuse and engaging in at-home pain treatments like the RICE method can help, sometimes people achieve relief by practicing a few simple physical therapy stretches.

1. Spider push-ups for carpal tunnel

Carpal tunnel is a very common issue that impacts the hands and wrists. Repetitive finger or wrist actions are usually to blame and can happen in young and older people alike. Wrist splints can provide stabilization to minimize discomfort. However, spider push-ups are gentle exercises that stretch carpal tunnel structures, the palmar fascia, and the median nerve. Place hands together as if praying and slowly spread the fingers apart. Then while separating the palms, steeple the fingers but keep the fingertips touching each other.

2. Hand clenches for arthritis

Arthritis is a joint condition that is degenerative with common symptoms, including joint inflammation plus impaired range of motion and function. The hand clench is a low-impact exercise that boosts flexibility while reducing discomfort. To do the stretch, hold one hand perpendicular to a surface with fingers kept straight. As if making a fist, slowly bend the hand while keeping the thumb extended. Maintain the position for a few seconds before slowly releasing. Repeat the exercise, aiming for at least 10 reps a day to start.

3. Ball exercises for athletic injuries

Wrist pain can also happen with an unexpected injury. Overextension in the wrong direction or falling and landing on the wrist can lead to bruising, pain, and discomfort. Ball exercises are simple to perform while rebuilding flexibility and strength. Begin by holding a soft ball in the palm and squeezing as hard as possible. Hold the position for a few seconds and then release. Repeat the exercise 10 to 15 times on the affected hand, two to three times a week.

4. Wrist turns for tennis elbow

Tennis elbow exercises work to increase mobility and range of motion while minimizing irritation of the injury. Wrist turns are simple, can be done anywhere and don’t require equipment. Bending the elbow at a right angle, creating an L shape. With the hand held out and the palm facing up, slowly turn the wrist until the palm faces down. Hold the position for 15 seconds before repeating three to five times on both sides.

5. Finger stretches for improved strength

Finger stretches are a low-impact exercise that improves hand and wrist strength. However, rubber bands are needed. Start with a rubber band around the fingers and thumb before beginning to touch the digits together. Working slowly, separate the thumb and fingers. Complete sets with 25 repetitions as much as three times daily. As the exercise starts to feel easy, add more rubber bands for greater resistance.

Rebuilding functionality

Struggling with hand, wrist, and elbow pain is frustrating. Many individuals can control symptoms with at-home treatment or supportive devices such as wrist pads or splints. Other people may require professional treatment to get relief. However, the above stretches can be a supplemental approach to regaining full range of motion and functionality.