Your Wrists and Forearms: The Unsung Workers

This week we are going to look at one of the hardest working but unsung hard workers of our bodies, our forearms, wrists and hands.

Our hands work all day, they hold our tooth brushes, our spoons for breakfast, our steering wheels etc. They type all day on a keyboard and text on our phones. 

These repetitive motions can cause stiffness and weakness in our forearms and wrists.

https://www.healthline.com/health/chronic-pain/wrist-and-hand-stretches#why-stretch

What happens when you have tight forearms and wrists?

Our forearms are vital to hand and arm movement, so when they are tight, this can be highly disruptive to our lives. The forearm is made up of two bones (the radius and the ulna) which intersect at the wrist joint. Because of this location, forearm pain can make it hard to a type or grip things with your hands.

What causes tight wrists and forearms?

Overuse

Excessive typing can cause muscle strain in our forearms and this is growing more and more common in today’s office work society. Additionally, some sports such as weightlifting and tennis cause strain on the forearms.

Injuries and medical conditions

Traumas, such as fractures, and conditions such as carpal tunnel syndrome, arthritis and angina can cause forearm discomfort and pain.

https://www.medicalnewstoday.com/articles/320782#causes

So, I have tight wrists and forearms…what can I do about it?

 Firstly, if you are suffering pain, there are several medical causes, so please consult your health professional for advice. 

Additionally, here are some things you can do to help with tight forearms and wrists.

Mobility

Figure Eights

1. Interlace your fingers in front of your body.

2. Keep your elbows tucked by your sides and move your interlaced hands in a figure eight motion.

3. Allow your wrists to rotate so that each hand alternates on being on top of the other.

Wrist Rotations

1. Make fists with your hands.

2. Extend your arms in front of you with your hands at your shoulder height.

3. Rotate your fists clockwise then anticlockwise in a circular motion.

https://www.healthline.com/health/chronic-pain/wrist-and-hand-stretches#yoga

https://www.medicalnewstoday.com/articles/320782#exercise-and-stretches

Self Myofascial Release / Self-Massage

Ball on the Forearm

1. Use a tennis ball / lacrosse ball / trigger ball / spikey ball and roll it on top of the forearm.

2. Repeat on the bottom of the forearm.

https://www.wholeoflifechallenge.com/relieve-your-wrist-forearm-pain-mobility-exercises

Yoga

Mountain Prayer 

1. Stand with your feet hip distance apart.

2. Place your hands in prayer position in front of you and your elbows apart.

3. Slowly push your hands down and lift your elbows down.

https://i1.wp.com/www.yogabasics.com/yogabasics2017/wp-content/uploads/2013/11/mountain_0613.jpg?fit=700%2C500&ssl=1

Table Top Wrist Variations

1. Start in table top with your knees below your hips and your hands below your shoulders with a flat back.

2. Move your body back and forward to stretch your wrists and forearms.

3. Try the same with your hands facing your knees.

4. Only got as far and put as much weight as your wrists can handle.

https://www.yogabasics.com/asana/table-pose/

https://gripped.com/indoor-climbing/stretches-to-avoid-elbow-pain-from-climbing/attachment/tabletop-wrist-variation/

Conclusion

Our wrists and forearms work hard everyday to help us hold things, type and play sport. Try these exercises to help loosen and relax those tight wrists and forearm muscles to help you feel and move better.

You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.

The EVERYDAY can lead to wrists and forearms.

Come to Recharge and Move BEYOND the EVERYDAY.