Repetitive motion injuries are one of the most common work-related injuries. Computer work is most often to blame as the constant, small motions keep muscles tight for prolonged amounts f time. The following stretches are designed to decrease risk of these injuries.
I recommend the following stretches to be performed 10 seconds per stretch per side (40seconds total) twice per hour. Example: Perform the forearm flexors at the 15 minute and 45 minute mark of each hour.
Forearm flexors: Stand upright, sternum up slightly. Bend the elbow at 90 degrees, palm facing up. Grasp below the wrist with opposite hand. Gently bend as you extend the elbow.Keep palm facing directly away. Hold 10 seconds per side.
Forearm extensors: Stand upright, sternum up slightly. Bend the elbow at 90 degrees, let wrist hang with palm face down. Grasp below the wrist with opposite hand. Lightly bend wrist as you extend the elbow. Gently curl the fingers. Hold 10 seconds per side.
If any of these stretches or exercises cause pain in your wrist, consult your chiropractor or healthcare professional for advice. Stay active!