The wrist and hand is a a variety of joint types with over 14 different muscles that flex and extend in many directions! The carpal bones (the upper most set of bones on the wrist) are known as gliding joints because they glide past one another in any direction along the plane of the joint — up and down, left and right, and diagonally. The bones above our carpals are known as pivot joints which allow wrist rotation. One hand makes up 27 individual bones total, so you can only imagine how often things can snap, crackle and pop! Here are some common conditions I have personally found in practice to occur in the wrist.
Common Wrist Conditions
Carpal Tunnel Syndrome- paresthesia in the thumb, index and middle fingers, and the medial side of the ring finger, caused by the compression of the median nerve in the carpal tunnel. Massage is indicated and can effectively relieve symptoms.
Osteoarthritis- the inflammation and breakdown of the cartilage in one or more joints. it can be caused by the wear and tear of a long life or by injury. massage is indicated for pain relief in the joint itself and compensating muscles
Rheumatoid Arthritis- an autoimmune condition in which the joint capsule is attacked, causing pain and degeneration of ligament and even bone. Gentle massage and myofascial release are indicated.
Tendonitis- inflammation of the tendon or tendinous sheath of a particular muscle due to injury or overuse, presenting with chronic pain and/or weakness. Massage is indicated only if specific protocols are used to break up any scar tissue, control inflammation, stimulate the fascial regeneration.
Proper Body Mechanics
It is important to recognize one's body mechanics with exercise or labor intensive work on the wrist and hands. Using gravity with the wrist and hands can help maximize downward force while preserving self-strength. Being aware of the lines of force is extremely useful and beneficial in the long run. Thumbs should be held in line with the wrist at all times so the metacarpals stack on top of the carpal bones and phalanges and force is distributed evenly up the arm. This can take stress off of the extremities.
Wrist and Hand Exercises
Wrist Curls-
Eccentric exercise works the muscle the most because you are strengthening your wrist muscles while they’re extending rather than contracting. These can be done with or without weight if you are beginning this at home. I usually recommend beginners to use a can of soup.
Rest the back of your forearm on a table or on your leg. Your palm should be facing up, and your hand should be aligned with your arm.
Place a light dumbbell in that hand, then slowly lower the weight toward the floor. The movement should take you five seconds, then bring the wrist back up to starting position.
Aim to complete two to three sets of 10 to 15 reps on each wrist four to five days a week.
Wrist Palm Flips-
Wrist Flips are made to increase muscular endurance in the forearms, rather than overall strength. They should always be performed in a slow and controlled manner. These can be done with weight or by using a simple can of soup if you are beginning this at home.
Rest the back of your forearm on a table or on your leg. Your palm should be facing up, and your hand should be aligned with your arm.
Place a light dumbbell in that hand, and hold one end of the dumbbell to rotate through having your palm-up and palm-down.
Do five reps of palm-up to palm-down on each wrist four to five days a week.
Wrist Extension and Flexion Stretch-
The wrist extensors (such as the extensor carpi ulnaris, extensor carpi radialis longus, extensor carpi radialis brevis) originate from above the elbow. In order to lengthen these muscles, you must straighten your elbow. With your elbow straight and palm facing down toward the floor use your other hand to pull your other hand down and out.
The wrist flexors (such as the flexor carpi ulnaris, flexor carpi radialis) can be stretched by putting your elbow straight, palm facing up, then using your other hand to pull that hand down toward the floor.
By stretching and strengthening your wrists everyday, you can help prevent sprains and injuries from occurring!
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