(Concern) The neck pain continues persistently.

Wrist pain is gradually increasing.

Putting on the wrist brace as soon as you wake up

Starting the day

My wrist is so sore and stiff to that extent.

I frequently use my cellphone and, as a housewife, I also manage household chores.

There is no day when I don't use my hands and wrists.

Using your wrist like this continuously

There doesn't seem to be any sign of improvement.

I think there are people like me who have wrist pain.

I researched about wrist pain.

And wrist stretching as well ❤️

Protect your wrist from pain while staying active.

 

Carpal tunnel syndrome

 

In our wrist area, there are tendons and nerves that help move the fingers, surrounded by a kind of tunnel that protects them. Carpal tunnel syndrome refers to a condition where the median nerve, which enters the hand, is compressed within the carpal tunnel (wrist tunnel), leading to symptoms such as numbness and sensory loss in the hand.

 

Symptoms

 

Symptoms include numbness in the thumb and parts of the second and third fingers, with severe pain occurring at night. There may be a burning sensation in the fingers, along with pain radiating to the arm, shoulder, and neck. Upon waking in the morning, the hand may feel stiff or cramp, and pain can occur at the wrist when raising the arm.

 

Sacroiliitis

 

The 'tendon' in tendinitis refers to the connective tissue that connects muscles to bones, and what surrounds it is called a tendon sheath. When muscles move, the tendon moves back and forth within the tendon sheath. Additionally, there is a fluid called synovial fluid that facilitates smooth movement. Normally, this movement is natural, but excessive use can cause inflammation in the tendon sheath or synovial fluid, which is called tendinitis. It can occur anywhere in the body but is most common in the wrist, especially among people who frequently use their wrists. In particular, tendinitis that occurs in the wrist is also called "De Quervain's."

 

Symptoms

The typical symptoms include pain and swelling at the inflamed area. There is tenderness when pressed, and joint movement may be impaired. Additionally, muscle strength weakens, and in severe cases, pain can occur even at rest.

 

●Wrist Stretching●

1. Pressing the elbow muscles + rotating the wrists

 

Press firmly on the thickest part just below the elbow of your arm extended forward with the back of your hand facing upward, using the opposite hand. While applying pressure until the muscle feels slightly sore, slowly rotate your wrist. Repeat 10 times for 3-5 sets.

 

 

 

2. Extend your arm and press down on the back of your hand

 

Extend your arm forward with the back of your hand facing upward, then grasp the back of your hand with the opposite hand and pull downward. At the same time, rotate the elbow area upward until you feel a slight stiffness in the forearm muscles. Repeat for 15-20 seconds, 3-5 sets.

 

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3. Extend your arm and press down with the palm facing downward

 

While keeping your arm extended forward with your palm facing up, grasp your palm with the opposite hand and pull downward. Maintain the feeling of slight tension in the forearm muscles. Repeat for 15-20 seconds, 3-5 sets.

 

Stretching and waving both hands in the air

 

Rotate both arms as wide as possible while keeping the elbows straight. While bending the wrists upward, slowly rotate so that you can feel the stretch in the forearm muscles and the muscles surrounding the shoulders. Repeat 10 times for 3-5 sets.

 

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