Wrist Pain and Carpal Tunnel Relief Exercises

Introduction

• Presenter: Caroline
• Purpose: Address wrist pain and carpal tunnel issues
• Disclaimer: Consult a doctor before starting
• Focus: Honor your body and avoid overexertion

Warm-Up Exercises

High-Five Stretch

• Extend arms out, palms down
• Bend hands back toward face, then return to flat
• Repeat several times

Wrist Circles

• Make fists, circle wrists
• Reverse direction after a few circles
• Ensure no pain during movement

Shake It Out

• Shake hands to release tension
• Let go of stress and pain

Prayer Position Stretches

Basic Prayer Stretch

• Hands in prayer position, elbows out to the sides
• Move prayer side-to-side
• Check posture frequently

Side Tilt Prayer Stretch

• Tilt prayer hands side-to-side
• Combine movement with basic stretch: side and tilt
• Adjust range if experiencing discomfort

Tricep Stretch

Overhead Tricep Stretch

• Reach prayer hands overhead, bend elbows, then extend back
• Repeatedly stretch triceps to reduce tension in elbows, shoulders, and wrists

Bicep and Wrist Flexor Stretch

Muscle Man Stretch

• Arms out to sides, palms up
• Fingers point down, creating a stretch
• Make fists and perform bicep curls
• Rotate palms and fingers during curls

Forearm and Finger Stretches

Forearm Flexor Stretch

• One arm forward, flex hand and pull fingers down with opposite hand
• Switch sides and repeat

Wrist Extensor Stretch

• Opposite direction: Fingers point down, creating stretch in top of wrist
• Switch sides and repeat

Final Wrist Circles and Chest Stretch

Wrist Circles

• Clasp hands and perform wrist circles in both directions

Chair Stretch

• Bend elbows with hands backward on chair for wrist stretch
• Open chest, roll shoulders back, lengthen spine
• Deep inhale and exhale

Conclusion

• Thank audience for participation
• Encourage feedback on wrist condition post-exercise
• Promotion: Like, subscribe, and share
• Website: CarolineJordanFitness.com