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2 Easy Wrist and Elbow Stretches That You Can Do at Your Desk

Posted by BotaniFlex Editorial Staff on 3/20/2019
2 Easy Wrist and Elbow Stretches That You Can Do at Your Desk
Stretching is one of the most effective yet underutilized things that you can do to both prevent and treat orthopedic pain in your body. Some stretches can be done from head to toe to address common complaints like lower back pain, neck pain, shoulder pain, wrist and elbow pain, and hip pain. Stretching is an easy part of any healthy routine and can be done anywhere, at almost any time.

Here are two easy stretches you can do while you are at work to help avoid common pains in the elbows and wrists:

Wrist Extensors Stretch:  This stretch is important to prevent or treat lateral epicondylitis, better known as “tennis elbow,” which is an inflammation of the tendons that attach to the lateral side of the elbow. It is also an essential stretch for wrist injuries.  However, tennis elbow isn’t only an affliction of tennis players. People who spend the day typing, weightlifters, builders, mechanics, and others also frequently have problems with these areas. 
  • Seated in a chair, make a fist with each hand and place them knuckles down on the legs, touching mid-thigh. 
  • Bend and push wrists forward while pushing shoulders back until you feel a stretch in the top of your forearm.
  • Hold for 20-30 seconds. Take a deep breath. Repeat as many times as needed.
Wrist Flexors Stretch: This stretch is essential to address both medial epicondylitis, also known “golfer’s elbow,” and a common wrist affliction called Carpal Tunnel Syndrome.  These problems arise in the same professions listed above, but especially Carpal Tunnel with office workers.
  • In a seated position sit with your back straight and place your hands together in a praying position in front of your chest.
  • Slowly lower your hands, trying to keep them together as much as possible, until you reach the area of your belly button and /or you feel a stretch on the bottom of your forearms.
  • Hold for 20-30 seconds. Take a deep breath. Repeat as many times as needed. 
The great thing is that you can do these as often as you like. The more, the merrier. Use these two stretches to keep your wrists and elbows pain-free while you work.

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