Wrist Mobility. Why?
As we age we spend less time on our wrists leaving them susceptible to pain and discomfort especially when we put them in a loaded position. We need our hands and wrists to assist with pushing up from the ground, assist in pressing up to standing from a chair or to simply turn a door handle, move the steering wheel in a car and for cooking and cleaning inside and outside of our homes. If you’ve ever suffered from a wrist injury or been diagnosed with osteoporosis in your hands and/or wrists you will know how much discomfort the inflamed, immobile and weakened wrists can effect your everyday life. This is what the doctors say:
The three most common osteoporosis-related fractures include vertebral fractures (the bones in the spine), hip fractures, and wrist fractures. “Osteoporosis-related wrist (distal radius) fractures represent about 250,000 fractures treated annually in the US1. The prevalence of osteoporosis in patients with wrist fractures is 34% for women and 17% and men. Wrist fractures are often the first sign of osteoporosis and incurring a wrist fracture results in a two to fourfold increase in the risk of a subsequent fracture compared with individuals with no prior fracture”. The Rothman Institute.
We’ve put together these simple Wrist Mobility movements to help you increase blood flow to the affected areas and to gently start to moving the wrists and hands through their full range of motion. Start slowly and always move within a pain free range of motion.
Wrists Rolls: Clasp the hands together loosely in front of your torso and make a circular motion in one direction, repeat several times in both directions. Always move within a pain free range.
Wrist Waves: Interlace the fingers and make a wave like action starting by lifting your elbow and moving through the wrists. (think 70’s dance moves!)
Forearms Stretch: Gently place the back of the hands together allowing each surface to touch as much as possible.
Fist Rolls: Make a loose fist with each hand, keep the forearms in a vertical position and then make circular motion with the fists. Work in each direction and remember, always move in a pain free range of motion.