Your wrists are hit. This is a clock at the computer, and hours in the gym during which your little bones between palms and forearms are under attack. Here is your first line of defense.
The carpal joints are constantly involved in sports.
Falling on your hands after a soccer grab or hit the ball may cause blunt wrist injuries. Throw a ball, swing a bat or punching also exposes the wrists to tension.
The wrist consists of eight small bones (carpal bones) plus two long bones of the forearm (radial and ulnar bones). The wrist can move in bending and stretching (movement of the hand towards forearm and back), as well as abduction and reduction (wave traffic). Wrist-specific elasticity and stability important to prevent wrist injuries.
One of the main problems of the wrist, which may occur due to long workouts, this is carpal tunnel syndrome (CTS). It occurs when the median nerve, which originates in the upper part of the arm and goes down to palms, it is squeezed or inflamed. Carpal tunnel – a narrow passage in the wrist that encloses bones and ligaments, which allows the median nerve to enter the palm of the hand.
If the nerve becomes constricted by tendonitis, the bones degenerate or a swelling appears and you may feel pain, tingling, or numbness. These symptoms mainly occur in the palm of the hand, which includes the thumb, second and third fingers, and the small part of the fourth finger. This is usually observed with operators computers from repetitive movements while typing.
However, repetitive movements from strength training and exercises involving the wrist can also cause carpal tunnel syndrome. Constant pain in the hand or finger, tingling or numbness can be indicators of CCC. If you have a similar experience, overestimate the tension on the wrist. If changes to reduce wrist tension will not solve the problem, it is necessary to consult with a specialist. But if you are now feel good, then the shift in tension from the wrist is preventive measure.
About 4-10 million Americans suffer from carpal tunnel syndrome.
- Preventive exercises for the wrist
- EXERCISE 1 STRETCHING – EXTENSION OF THE WRIST
- EXERCISE 2 STRETCHING – BENDING THE WRIST
- EXERCISE 3 COMPRESSING A TENNIS BALL
- EXERCISE 4 BENDING THE WRIST WITH TAPE SHOCK ABSORBER
- EXERCISE 5 STRETCHING YOUR WRIST WITH A TAPE SHOCK ABSORBER
Preventive exercises for the wrist
Here are some recommended stretches and exercises to help. prevent wrist problems. Remember, if you feel pain, tingling or numbness, get a medical examination for the presence of CCC.
EXERCISE 1 STRETCHING – EXTENSION OF THE WRIST
With a palm up and with your right elbow, drag your hand down. You should feel soft sprain. Hold for 10-15 seconds. Repeat on each hand. three sets.
EXERCISE 2 STRETCHING – BENDING THE WRIST
Hold your elbow straight and pull your wrist with the top side toward you. Hold about 10-15 seconds. Repeat three sets for each hand.
EXERCISE 3 COMPRESSING A TENNIS BALL
Squeeze the tennis ball with maximum force without feeling any pain. Hold for 5-10 seconds. Repeat 8-10 times.
EXERCISE 4 BENDING THE WRIST WITH TAPE SHOCK ABSORBER
Wrap ribbon shock absorber around hand, hold it with palm up and elbow side, as when bending your arms with dumbbells. Keep your elbow angled 90˚ and slowly twist the wrist, straining the muscles of the arm and forearms. Repeat on each wrist 3 sets of 15 repetitions.
EXERCISE 5 STRETCHING YOUR WRIST WITH A TAPE SHOCK ABSORBER
Holding elbow side, wrap the tape shock absorber around the arm. Hold your hand palm down, and elbow at an angle of 90˚, as when bending backwards grip. Slowly twist your wrist up, muscle tension forearms. Repeat for each wrist 3 sets of 10-15 repetitions.