Desk Stretches To Relieve Wrist Pain Now

A sedentary desk job can wreak havoc on your body. Your wrists are at a high risk of pain and injury if you spend long hours typing in a relatively static position. The right adjustments, stretches, and habits can help you avoid wrist pain and prevent injuries, letting you be comfortable and productive at work.

Understanding Desk-Related Wrist Pain

person using laptop by Kaitlyn Baker is licensed with Unsplash License

A growing number of professionals face long hours sitting at a computer. The average desk worker sits for nine hours or more in a workday, and 65% of these people develop musculoskeletal problems. Wrist pain affects one in 10 desk workers.

If you work at a desk all day, you face a high risk of ergonomic strain from repetitive motions while in a static position. Typing or using a mouse for long hours can cause lingering wrist pain from the strain on your muscles, tendons, and nerves. Over time, this can lead to repetitive strain injuries.

Maintaining proper posture with good ergonomic support can minimize wrist strain and help prevent wrist injuries. Regular breaks, wrist stretches, and full-body movements can also help, supporting your health and comfort during long hours at a desk.

Essential Wrist Stretches for Pain Relief

Wrist stretches can ease pain while supporting strength and range of motion in this part of the body. Take routine breaks throughout the day and work through these easy stretches.

Wrist Flexor Stretches

Reach your arm in front of you with the palm facing downward. Using the opposite hand, gently pull your fingers toward you so the fingers point up. Hold this position for 15 to 30 seconds at a time.

Wrist Extensor Stretches

Extend your arm in front of you and bend your wrist so your fingers point to the floor. Use the other hand to gently press the wrist down further. Hold this stretch for 15 to 30 seconds.

Figure Eights

Interlace your fingers and hold your hands in front of your chest. Tuck your elbows in closely at your sides. Rotate your wrists in a figure eight motion, turning your hands so they lie alternately on top of one another. Repeat this motion for 15 to 30 seconds.

Praying Position Stretch

Place your palms together in front of your face and press your arms together from hands to elbows. Press downward with your hands as your elbows spread apart. Stop with your hands in front of your belly button and your forearms parallel to the floor. Press the hands together and hold this stretch for 10 to 30 seconds. Repeat several times.

Desk Press

Place your hands under your desk, palms up. Press up against the bottom of the desk and hold the pressure for five to 10 seconds.

Wrist Circles

Hold your elbows at your sides and extend your forearms in front of your body. Hold your hands in loose fists as though you’re holding the handlebars of a bike. Move your wrists up and down, then side to side. Finish with wrist circles in both clockwise and counterclockwise directions.

Integrating Full-Body Movements

Wrist movement is only one aspect of maintaining a healthy body when working at a desk. While wrist pain accounts for many instances of desk-related pain, neck pain affects another 45% of desk workers, while back pain is a problem for 80% of these individuals.

Full-body movement can help you maintain overall health and comfort. One easy trick is to keep a water bottle at your desk. Not only will this keep you hydrated, but it will also give you a reason to stand, stretch, and take a walk to the water cooler for a refill.

Stop once every hour or two and work through a variety of desk stretches to keep your body limber. Several exercises can help loosen tight muscles.

Triceps Stretches

Raise your arm over your head and bend it at the elbow so your hand rests on your upper back. Use the opposite hand to grasp your elbow and bend slightly, then pull your raised arm across to the opposite side of your body. Hold this stretch for 10 to 30 seconds.

Upper Arm Stretch

Clasp your hands together over your head with your palms facing upward and fingers interlaced. Push your arms upward and hold the stretch for 10 to 30 seconds, stretching your forearms, wrists, shoulders, and upper back.

Seated Spinal Twist

Sit in your chair with a straight back and feet flat on the floor. Place one hand on the backrest of the chair and twist your body in the direction of that hand. Elongate your spine and hold the stretch for 15 to 30 seconds. Repeat on the other side.

Shoulder Stretch

Clasp your hands behind your lower back. Push the chest forward, raise your chin, and pull your arms back to stretch your shoulders, arms, and wrists simultaneously. Hold your pose for 10 to 30 seconds.

Tips for Long-Term Wrist Health

Pay close attention to your wrist health if you spend long hours at a desk. Speak with your health care provider if you experience any of the following symptoms:

• Tingling or numbness
• Burning or pain
• Weakness
• Swelling
• A clicking or catching sensation in your fingers
• Trouble straightening or bending your fingers

These symptoms may indicate wrist tendonitis, De Quervain’s tenosynovitis, or carpal tunnel syndrome. Rest, a wrist brace, and physical therapy can help resolve many wrist issues. You may need cortisone shots to relieve pain or wrist surgery to address severe issues.

Make an Appointment With the Hand and Wrist Institute

If you’re experiencing wrist pain, it’s vital to have a healthcare provider evaluate the issue. You can resolve many wrist injuries with prompt care and mindful recovery practices. Contact our team at The Hand and Wrist Institute for expert care to support a healthy recovery and pain-free wrists, even when your job puts significant strain on you.

Dr. John Knight

Dr. Knight is a renowned hand, wrist and upper extremity surgeon with over 25 years of experience. Dr. Knight is a Board Certified Orthopedic Surgeon and Fellowship trained. Dr Knight has appeared on CNN, The Doctors TV, Good Morning America, The Wall Street Journal, The Washington Post, Forbes, The Huffington Post, Entrepreneur, Oxygen network and more.