6 Stretches to Try

If you work at a computer or are in an occupation that involves repetitive movements, then you may suffer with stiffness in wrists and forearms. In this video we go through five stretches for stiff wrists and forearms.

What occupations we recommend these exercises for:

  • Desk workers
  • Students
  • Chiropractors/osteopaths/physisotherapists
  • Massage therapists/myotherapists
  • Chefs/cooks
  • Tailor/seamstress

Working in these jobs can cause stiffness in hands, wrists and forearms, which if left, can become sore and painful. The following stretches are helpful, and we recommend you try then during a break.

6 Stretches for Stiff Wrists and Forearms

1.Wrist mobility 

Clasp hands together and roll them around. Do10 movements clockwise and 10 movements anticlockwise. These are a great way to warm up the wrists. Don’t worry if you hear a few creaks.

2. Wrist Flexion stretch

Move your hand towards your shoulder, using the other hand to gently put pressure on the back of the wrist. Hold for 30 seconds and repeat 2-3 times daily.

3. Wrist Extension stretch

Move your hand towards your the ground, using the other hand to gently put pressure on the palm. Hold for 30 seconds and repeat 2-3 times daily. You can add a stretch to the fingers as you extend the fingers back.

4. Cat claw

With forearms out in front, hold hands out, bringing fingers in and out to make a claw shape.Perform 10-15 repetitions.

5. Overhead reach

Interlace fingers and raise arms above head with palms to the ceiling. This stretches the muscles in your forearm but also around your shoulders. Hold for 30 seconds, then turn palms the other way and hold for several seconds.

6. Prayer position

While your hands are together in a prayer positions, move arms down gently as far as you can towards your waist. Perform 10 repetitions.

How often should you do these exercises?

These stretches for stiff wrists and forearms can be performed as many times as you desire but we do recommend at least 1—2 times per day. It is a great way to give yourself a break at your desk or from your activity.

If you have any questions about the following exercises then please don’t hesitate to reach out. We always love to hear from you.

If you would like to know more about exercises you can do for low back pain, then CLICK HERE.  Find out how a Lumbar Denneroll can help the low back curve, CLICK HERE.

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Lisa, director