Wednesday, December 17, 2008

Wrist Stretches for Computer Users

Many of my patients have found these wrist exercises--taken from Aikido--to be very effective for preventing and reducing the harmful effects of long-term use of computer keyboards and the infamous mouse!

Each exercise should be performed slowly and gently for ten repetitions on each side. You should feel a pleasant stretch, but no pain.  If you cannot do these stretches without pain, please stop immediately and consult your chiropractor.

Thanks to Nik Kanetomi for demonstrating the stretches and John Kanetomi for wielding the camera!

Wrist Flexion

*Begin by holding
the back of one
hand in front of
your belly.

*Slowly raise your
hands, applying a
gentle pressure to
flex your wrist.

*Stop when you reach
your chest and hold
for 1-2 seconds.

Wrist Flexion With Rotation

*Hold your hands in
front of your chest
with thumb of one
hand placed in the
groove between the
4th and 5th bones
of your opposite hand,
near your knuckles.

*Slowly lower both hands, applying 
gentle pressure to
flex and rotate your wrist.

*Stop when you reach
the lower part of your
chest and hold for 1-2 seconds.

Wrist Flexion (Z)

*Hold your hands out
in front of your
chest as indicated
in the photo(your thumb is on top).

*Slowly bring your hands
toward your chest,
gently twisting your
hand toward your face.

*Stop when you reach
the end point of your
stretch and hold
for 1-2 seconds.

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