Wrist pain often hinders daily routines. However, you can manage the pain and flex your wrist by flexing it. Stretching or massaging is the safest way to make your wrist crackle. Even if you feel comfortable after squeezing your joints, do what you can and don't stretch beyond your maximum range of motion. If needed, see a medical therapist for wrist pain.
Step
Method 1 of 4: Performing Wrist Flexion and Extension
Step 1. Extend left arm forward at shoulder level
You can practice standing or sitting comfortably. Straighten your left arm forward at shoulder height. Relax your fingers and point your palms down.
Maintain good posture. Keep your head up and face forward
Step 2. Pull your left palm down with your right hand
Place the fingers of the right hand on the back of the palm of the left hand and press the left hand down towards the forearm. Slowly stretch your left wrist, but don't force yourself.
Hold your left palm in a downward bent position for 15-30 seconds
Do you know?
Bending the wrist down is called an extension movement.
Step 3. Stretch in the opposite direction by pulling your palms up
Return your palms to the starting position. Grasp the fingers of your left hand with your right hand and slowly bend your left wrist upwards as far as possible so that it stretches in the opposite direction.
Hold your palms for 15-30 seconds
Do you know?
Bending the wrist up is called flexion.
Step 4. Perform palm flexion and extension movements 3 times each
Bend your left wrist up and down 3 times each and then relax your left arm. Then, straighten your right arm at shoulder height with your palm facing down and then perform flexion and extension movements 3 times each to stretch your right wrist.
Alternately stretch your wrists up and down
Step 5. Perform wrist stretches with palms facing up
Extend your left arm forward at shoulder level, but this time point your palm up. Use your right hand to stretch your left wrist up and down. After doing this movement with your left hand up and down 3 times each, stretch your right wrist for the same number of reps.
You stretch the different muscles and joints of your wrist when your palm is facing the other way
Step 6. Take time to rest while working so that the wrist does not hurt
Perform wrist flexion and extension for a few minutes after working for about 1 hour. Stretching can provide some comfort when you flex your wrist, but regular stretching is also beneficial.
Stretching the wrists and other parts of the body is especially beneficial for people who sit or type a lot at work
Method 2 of 4: Rotating the Wrist and Arm
Step 1. Slowly rotate your wrists in both directions 10 times each
You can practice sitting or standing. Bend your elbows 90° at your waist with your palms pointing up. Relax your fingers and slowly turn your wrist inward as much as you can, but don't force yourself. Do the inward loop 10 times and loop out 10 times.
- Stretch your right and left wrists equally by turning them in and out 10 times each.
- You can stretch your wrists by shaking your palms as if you were removing water after washing your hands.
Variation:
Rotate your wrists while clenching your fists to increase blood flow to your palms.
Step 2. Extend your arms in front of you and twist your wrists
Spread your arms shoulder-width apart while directing your palms down. Relax your fingers and move your palms in a clockwise circle. When twisting your wrist, make as much movement as you can.
Perform circular motions clockwise and vice versa each 10 times
Step 3. Rotate your arms in an upward motion to stretch your fingers, wrists, and arms
You can practice sitting or standing. Extend both arms in front of you while pointing your palms up. Bend your wrist so that your fingers point up. Then, bring your palms close to your shoulders while bending your elbows. Finally, slowly raise your arms until your elbows point up. Hold for 5 seconds then slowly lower your arms to the starting position.
- Do a circular motion of the arm and wrist 10 times.
- Rotate your arms and wrists as they move slowly.
- Stretch as much as you can, but don't push yourself until it hurts.
Method 3 of 4: Massaging the Wrist
Step 1. Bend both elbows 90° while extending palms forward
You can practice sitting or standing. Bend your elbows 90° at your waist while bringing your forearms, palms, and fingers forward parallel to the floor. Point your palms up so that your wrists form a 90° angle.
Relax your fingers and wrists
Step 2. Press the back of the hand with the thumb of the other hand
Grasp your left wrist with your right hand. Place your right thumb on the back of your left hand and your other finger on the bottom of your left palm. Gently press the back of your hand with your thumb and then bend your wrist so that your left palm is pointing upwards. Do the same movement with the other hand.
The wrist joint can shift if it is often used during daily activities. Gentle massage is useful for returning the joints to their normal position. Occasionally, the wrist will crackle when massaged
Step 3. Bend your left palm toward your shoulder while pressing down on the bottom of your left palm
Straighten your left hand up while directing your palm back. Bend your left elbow and bring your left palm to your shoulder while pressing the bottom of your palm near your wrist. After massaging your palms, gently massage your wrists.
After massaging the left hand, massage the right hand in the same way
Method 4 of 4: Coping With Wrist Pain
Step 1. Take an over-the-counter pain reliever to treat pain
Non-steroidal anti-inflammatory drugs, such as ibuprofen (Advil, Motrin) and naproxen (Aleve) work to treat pain and inflammation so that the wrist is comfortable again. However, not everyone can take the drug. Take acetaminophen (Tylenol) instead. Read the instructions for use and take the drug according to the recommended dosage.
Take the time to consult with your doctor before taking over-the-counter non-steroidal anti-inflammatory drugs so that you take medication as needed
Step 2. Treat pain and swelling using a cold compress
Prepare a plastic bag filled with ice cubes or frozen seeds. Once wrapped in a towel, place the bag on your wrist. Compress the wrist for 10-15 minutes to relieve pain and swelling.
Do this step 1-2 times every hour as needed until the pain subsides
Step 3. Use a warm object to compress the wrist for 10-15 minutes 3-4 times a day
You can compress the wrist with a warm bandage, a heating pad, a bottle of warm water, or a towel soaked in warm water. Wait 10-15 minutes, remove the compress, then rotate your wrist 10 times in all directions. Do this step 3-4 times a day as needed for pain relief.
This method can relax the wrist so that the hand can move freely
Variation:
Soak your wrists in warm water for 10-15 minutes and then rotate your palms a few times.
Step 4. Wrap your wrist with a splint while resting to bring the hand joint back to normal
Use a splint to bandage your wrist to treat carpal tunnel syndrome or soreness. Buy a splint that is the right size for your hand and wear it every day at rest and at night. The splint keeps the wrist straight and relaxed, thereby reducing pain.
Splints can be purchased at pharmacies or online. Splint sizes vary. So, find the one that is the right size for your hand. Ask your doctor for information before buying a splint
Step 5. Eat foods that contain anti-inflammatory substances that relieve pain and inflammation
Certain foods are useful in reducing pain and swelling in the joints by reducing inflammation in the body. For that, consume fruits, vegetables, and foods with a high content of healthy fats, such as fish, olive oil, nuts, and seeds.
- Green tea and certain herbs, such as garlic, turmeric, ginger, and cinnamon, contain anti-inflammatory properties.
- Certain supplements, such as vitamin B6, have been shown to be able to heal wrists that experience pain and inflammation. Ask your doctor about the supplements you need to take.
Step 6. See a doctor if wrist pain doesn't go away
Even if it doesn't go away, home treatments should reduce the pain. You may need medical therapy if you have chronic pain. Talk to your doctor to find out the cause of the pain and discuss treatment options.
