10 minute wrist pain relief for women over 40

🤲 10-Minute Wrist Pain Relief Exercises

 

Gentle exercises designed for women over 40 to reduce wrist pain and improve flexibility

Ready to Start - Total Time: 10:00
1. Wrist Circles 60s
🔄
Instructions: Extend your arms forward. Make slow, controlled circles with your wrists - 30 seconds clockwise, then 30 seconds counterclockwise. Keep movements smooth and gentle.

Benefits:

Improves wrist mobility, reduces stiffness, and promotes blood circulation to the joint.

2. Prayer Stretch 45s
🙏
Instructions: Place palms together in front of your chest. Slowly lower your hands while keeping palms pressed together until you feel a gentle stretch in your wrists and forearms.

Benefits:

Stretches the flexor muscles and tendons, particularly helpful for carpal tunnel symptoms.

3. Reverse Prayer 45s
🙌
Instructions: Place the backs of your hands together in front of your chest. Gently push your hands together and slightly upward to stretch the top of your wrists and forearms.

Benefits:

Stretches the extensor muscles and helps balance the flexibility between flexors and extensors.

4. Tendon Glides 60s
✋
Instructions: Start with fingers straight, then make a hook fist, then a full fist, then back to straight. Repeat slowly and smoothly. Focus on the gliding motion of tendons.

Benefits:

Promotes tendon mobility, reduces adhesions, and helps prevent stiffness in fingers and wrists.

5. Wrist Flexor Stretch 90s
⬆️
Instructions: Extend one arm forward, palm up. Use your other hand to gently pull your fingers back toward your body. Hold for 45 seconds each arm.

Benefits:

Targets tight flexor muscles that often cause wrist pain from repetitive motions like typing.

6. Wrist Extensor Stretch 90s
⬇️
Instructions: Extend one arm forward, palm down. Use your other hand to gently push your hand down and back. Hold for 45 seconds each arm.

Benefits:

Stretches the extensor muscles and helps balance muscle tension around the wrist joint.

7. Nerve Glides 60s
⚡
Instructions: Start with your arm at your side, then slowly raise it while bending your wrist back, then forward. Move smoothly through the full range of motion.

Benefits:

Helps mobilize nerves that may be compressed, reducing tingling and numbness sensations.

8. Gentle Massage & Cool Down 90s
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Instructions: Gently massage your wrists, forearms, and hands using circular motions. Apply light pressure and focus on any tender areas. End with gentle wrist shakes.

Benefits:

Promotes relaxation, improves circulation, and helps reduce any residual tension from the exercises.

💡 Important Tips for Success

🕐 Consistency is Key

Perform these exercises daily, preferably at the same time each day. Morning exercises can help prepare your wrists for daily activities.

⚠️ Listen to Your Body

Stop immediately if you feel sharp pain. Mild discomfort is normal, but pain is a warning sign. Consult a healthcare provider if pain persists.

🌡️ Warm Up First

If your hands are cold or stiff, warm them with a warm towel or gentle hand movements before starting these exercises.

💧 Stay Hydrated

Proper hydration helps maintain joint lubrication and can reduce stiffness. Drink water throughout the day.

🖥️ Workplace Ergonomics

Ensure your workspace supports neutral wrist positions. Take regular breaks from repetitive activities every 30-60 minutes.

👩⚕️ Professional Guidance

If you have chronic wrist pain, arthritis, or previous injuries, consult with a physical therapist or healthcare provider before starting.

 

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