Alleviate painful wrists after extended typing sessions with these five recommended stretch exercises
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Lewis Paris, a renowned personal trainer and founder of Lewis Paris Fitness, has shared his top five exercises for strengthening and stretching wrists. These exercises are particularly useful for those who spend long hours at their desks, as repetitive desk work can lead to wrist strain.
In his routine, the first exercise is the wrist extension. To perform this exercise, start on hands and knees with hands beneath shoulders, palms on the floor, and fingers pointing forward. Make fists with your hands, place your knuckles on the floor, and extend your wrists to lift your body weight. Hold the position for a few seconds, then release.
The second exercise in Paris' routine is the wrist flexion, performed on hands and knees. To begin, place the back of your hands on the floor with fingers facing. Lean forward slightly and move your chest past your hands to feel a stretch in your wrists. Then, flex your wrists to bring your fingers towards your body, hold the position for a few seconds, and return to the starting position.
The third exercise is the bi-lateral thumb extensor, performed on hands and knees. To perform this exercise, roll both fists forward so your thumbs are on the floor and hold the position. This exercise targets the thumb extensor muscles, helping to strengthen and improve wrist mobility.
The fourth exercise is the bi-lateral wrist flexion, performed on hands and knees. To perform this exercise, rotate your wrists so your fingers point towards you, sit back on your heels, and hold the stretch. Then, flex your wrists to bring your fingers towards your body, hold the position for a few seconds, and return to the starting position.
The fifth exercise is the wrist rotation, performed by clasping your hands together. Open one palm to create a 90° angle at the wrist and hold. Then, rotate your wrists in a circular motion, both clockwise and anti-clockwise, for a few repetitions.
Paris emphasizes the importance of accessory movements for building stability, coordination, and balance. These exercises can help strengthen, stretch, alleviate tightness, improve mobility, keep wrists healthy, and expand range of motion. However, it's essential to remember that this is Lewis Paris' specific routine and may not reflect the exact exercises recommended for everyone. For personalised advice, it's always best to consult with a qualified fitness professional.
- Incorporating science-backed fitness-and-exercise routines like Lewis Paris' wrist strengthening and stretching exercises can improve flexibility and contribute to overall health-and-wellness, especially for desk workers seeking to prevent wrist strain.
- By incorporating accessory movements such as wrist extensions, flexions, and rotations into a fitness-and-exercise routine, individuals can promote better fitness, coordination, and balance, while also enhancing wrists' strength, flexibility, and range of motion for long-term health benefits.
