Oh, those aching wrists. A long day on the computer, repetitive movements in your job, and inflammation from pregnancy or weight gain can make your wrists and forearms scream in pain. Here are a few simple Active Isolated Stretches (based on the principle of short, repeated movements) to help ease the hurt.

Wrist Extension
Begin with your arm fully outstretched in front of you and your hand palm-side up. With your opposite hand, grasp your outstretched fingers and hand, and gently pull down toward the floor, extending your wrist. Hold for 1–2 seconds, release, and repeat. The movement should be slow, gentle, and rhythmical.

Wrist Flexion
Fully stretch your arm in front of you, elbow straight, and hand extended, palm-side down. With your opposite hand, grasp your outstretched fingers and back of the hand to gently pull them down toward the floor, flexing your wrist. Hold for 1–2 seconds, release, and repeat. The movement should be slow, gentle, and rhythmical.

Wrist Supination
With the arm bent at a 90-degree angle, and your hand extended palm-up in front of you, use your opposite hand to grasp the outer (thumb-side) edge of your hand from underneath. Gently rotate the hand away from you to stretch the tissues. Hold for 1–2 seconds, release, repeat. Slow and deliberate movements are necessary here.

Wrist Pronation
With the arm bent at a 90-degree angle, and your hand extended palm-down in front of you, use your opposite hand to grasp the outer (pinky-side) edge of your hand. Gently rotate the hand toward you to stretch the tissues. Hold for 1–2 seconds, release, repeat. Make your movements slow and deliberate and change your active hand’s positioning to find the best stretch.

Did You Know? Hot and Cold Care
Heat can loosen hand stiffness and cold is great for hand pain that is the result of activity or overuse. From submerging your hands in a bowl of uncooked heated rice to holding small, freezable gel pads, find the remedy that works best for your pain and use it!