In today’s world, we seek perfection beyond achievable standards! So, be it any field, staying on your game is crucial. And if you are an athlete, you know how vital stretching exercises are for your body. One small mistake, and you could either have a bruise on your hand or a fracture! Therefore, you should always stretch your body to be safe. Many athletes have suffered injuries that could have been prevented with proper warm-up and stretching routines. jersey city hand and wrist pain will help you get the best treatment in case you or your loved ones get your hands injured while playing sports!
Stretches for wrists and hands to prevent injury
- Finger Stretch
It is common knowledge that finger and wrist movements decide your performance in many sports. The intricacies of how you turn them and how much pressure you put on your movements are crucial in deciding your ability to do good. As for fingers, start by extending your arm straight in front of you. Slowly spread your fingers apart, holding the stretch for 15-20 seconds. Repeat this stretch three times on each hand.
- Wrist Circles
This exercise will improve your wrists’ overall flexibility and range of motion. It is one of the most common stretches you have probably already done. Start by extending your arm forward with your palm facing down. Now, start rotating your wrist in a circular motion, moving through the full range of motion without forcing your wrists and feeling any pain. Repeat this exercise for 10-15 rotations in each direction on both hands.
- Wrist Extension and Flexion
This is a simple yet effective exercise to warm up your wrist joints. Extend your arm straight out with your palm facing down, then bend your wrist down till you feel a slight stretch. Then just hold for 15 to 20 seconds. Now, just flip your palm up and bend your wrist upward, then try to feel a stretch in the opposite direction. Once you have done these steps correctly, repeat them on each arm for three sets.
- Prayer Position
The prayer position aims to target the muscles in the forearms and wrists. Start by extending your arms before you, and press your palms together prayerfully. Slowly lower the sides of the hands toward the table until you feel a stretch. Hold this stretch for 20 to 30 seconds, feeling the gentle stretch in your forearms and wrists. You might feel this is a straightforward exercise, but it does help you in stretching your hands and wrists.
These are some of the stretches you can do to avoid injuries. Ensure you do them gently and do not induce any pain, and you are good to go!
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