Wrist Sprain Rehabilitation Training
The incidence of wrist pain in daily work is really too high. Many people endure it and let it recover on its own. However, this approach lays hidden dangers, and one day an old injury of the wrist recurs due to a single action.
If you have experienced wrist pain and it has subsided, you may think it has fully recovered. In fact, it hasn't completely recovered.
Why is this the case? You are lacking a scientific rehabilitation method.
Wrist pain is actually the wrist sending you a warning signal. Your improper use of the wrist in daily work, muscle imbalance, and decreased joint sensation lead to inflammation.
Now, let me teach you how to do the correct rehabilitation training
1. Wrist Flexor Stretch
Extend your left hand straight, palm up, hand forward, right hand grips left hand, palm down, pulling back, inward rotation stretch, maintaining the little finger pointing down. (Stretch time is about one minute, do 3-5 repetitions.)
2. Wrist Extensor Stretch
Extend your left hand straight, palm down, hand forward, right hand grips left hand, palm down, pulling back. (Stretch time is about one minute, do 3-5 repetitions.)
3. A. Flexion: Gently bend the wrist forward
B. Extension: Gently bend the wrist backward
(Hold each end for 5 seconds, repeat 10 times, do 3 sets)
C. Side to side: Gently move the wrist from side to side
(Hold each end for 5 seconds, repeat 10 times, do 3 sets)
4. Wrist Pronation and Supination
(Repeat 10-20 times, do 3 sets)
5. Wrist Contraction Training
Hold a weight, palm down, lift the wrist and slowly lower it
(Repeat 10-20 times, do 3 sets, the weight can be gradually increased)
After completion, turn the palm up and repeat the training.
