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 a 

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.