The Humble Yet Important Wrist.

By Sarah Kuindersma, M.A.T Muscle Activation Techniques, PTS,

Our hands are in high demand and often taken for granted. We type, we text, we lift, and grip throughout the day, without taking a moment to appreciate the humble wrist. This humble wrist makes most of our day-to-day activities possible. It is important that we make sure that our wrists and elbows have adequate strength and mobility, similar to other parts of our bodies such as knees and shoulders. Without this strength and mobility we are vulnerable to stiff wrists or worse nagging pain with simple activities.   

The wrist is an elaborate structure which allows for the broad range of movements it can perform. To avoid pain and recover quickly from a wrist injury, focus on developing strength in your wrists while maintaining excellent range of motion. How does one do this? 

This is where we are here to help, below are a few exercises that can help improve wrist mobility, release tension quickly, and build grip strength to keep your wrists healthy and pain free. 

Wrist Mobility Drills 

The following is an easy 5 minute routine you can do at your desk for your wrist.  

  1. Fist revs: visualize revving your motor bike. Have your elbows bent forearms parallel to the floor. Make a fist, and slowly pull the wrists up hold for a second before curling the wrists down. Perform 8-10 times  
  2. Fist extension to finger extension: start in the same position, with your fists closed, pull the fists up hold while you extend the fingers up to the ceiling, hold for a second make a fist and return the start. Perform 8-10 times  
  3. Wrist Flexion Pulls: Start in the same position, this time have your fingers straight, point your hand to the floor, from here curl your fingers into a fist. Use your opposite hand to gently pull. Hold for 2-3 seconds before releasing and repeating. Perform 4-5 reps/side  
  4. Hammer Curls: Start in the same position, this time turn your wrists made into fists to face each other. Slowly pull the thumbs towards you then push them away. Perform 4-5 reps. After you can then curl the fists in towards each other and then away. Perform 4-5 reps.  
  5. Open Palm Wrist Circles: hold onto one wrist, open your hand and start to make a full circle at the wrist. Perform 3-4 circles one way then rev direction and repeat.  
  6. Prayer hands: Place your hands in the praying position, then slowly lower the hands pressed into each other. Hold the stretch for 2-3 seconds repeat 4 times then repeat with the hands flipped in a rev pray. This time you are slowly raising the wrists up to feel a stretch.  
  7. Clench and release: squeeze your fist tight hold 2-3 seconds then shake the hands out. Repeat 4-5 times.

Watch these exercises for a visual reference:

Experiencing wrist pain ? Try these exercises - YouTube 

*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor or physiotherapist .  

Median Nerve Floss  

If you are experiencing numbness down the hand, it could be due to pressure on the median nerve, usually due to repetitive usage of the wrist. 

The following exercise is a nerve mobilization exercise to help decrease inflammation and pain by alleviating the pressure on the never. You can do this seated or standing.  

  1. Bring one arm up like you are going to flex your bicep. Relax the bicep and turn the palm of your hand towards your ear.  
  2. Imagine there is a string attached from your middle finger to the top of your ear. As you straighten your elbow your ear moves down to your shoulder.  
  3. To start keep your hand in line with your wrist, to advance this exercise you can pull your fingers and palm back like your spiderman about to shoot a web.  

Watch Median Nerve Floss : January 20, 2022 - YouTube

Relieving Wrist Pain with Muscle Activation Techniques  

Wanting to alleviate wrist pain in a different way? Have you tried M.A.T. Muscle Activation Techniques?

M.A.T. assess your movement mechanics to identify potential faulty movement mechanics leading to chronic strain creating the pain. M.A.T. then activates the muscles or rather creates a repatterning of movement patterns so your wrist can better handle the force applied to it through everyday movements and exercises.  

Call to book in with our in house M.A.T. Specialist Sarah Kuindersma today, at Active Sports Therapy 403-278-1405

Prefer to book online? Take advantage of our online booking system at www.activesportstherapy.ca.


Want to learn more about M. A. T. ? Watch this video   

Wrist Pain

The Common Link in Soft Tissue Injuries

[vc_row][vc_column width="1/1"][vc_column_text]By: Dr. David Westmacott

All athletes have one thing in common. Whether they have had one, are currently playing with one, or are at risk of getting one, the dreaded SPORTS INJURY is and always will be a part of sports play. Many question arise with coaches and parents of the athlete: Is the injured athlete doing more harm by continuing to play?  When is it safe to return to play? How can the risk of injury be kept at a minimum? These questions can become a little easier to answer with a basic understanding of the physiology of the injury.

The majority of sports injuries are injuries of the body’s soft tissues. Soft tissues are muscles, tendons, and ligaments. These structures work in harmony to produce movement of the body’s frame. When a muscle or tendon is injured (strain) or a ligament is injured (sprain), the microscopic parts of these structures become deranged in such a way to produce pain, swelling and altered function. The body begins its healing process immediately by repairing the microscopic anatomy by laying down dense, fibrotic SCAR TISSUE. Scar tissue is a gristly, glue-like substance that is resistant to stretch. The normal elasticity of the muscle, tendon or ligament is lost and pain occurs with movement.

The common link between all soft tissue injuries is SCAR TISSUE. This scar tissue binds up and ties down tissues that need to move freely. As scar tissue builds up, muscles become shorter and weaker, thus inhibiting normal muscle function. Normal body mechanics is therefore altered predisposing the athlete to other soft tissue and joint injuries. Decreased athletic efficiency and performance is also a result of altered body mechanics.

In order for a soft tissue injury to be completely healed, the fibrotic scar must be broken down to restore the normal elasticity and pliability of the tissue. Normal functioning muscle is paramount to ensure normal body mechanics.

Active release therapy (ART) is a soft tissue treatment system that releases the scar tissue that occurs with injured and over used muscles. Back pain, shin splints, rotator cuff injuries, sciatica, plantar fasciitis, knee problems and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.

The key to a safe and enjoyable athletic career is a basic understanding of the physiological changes that occur with the athletic injury. An understanding of the importance to rid the body of painful, movement altering scar tissue, will not only get the athlete back on the playing field sooner, but will prevent further injuries and thus increase overall athletic performance.

If you think you could benefit from an ART treatment, please contact our clinic for an assessment from on of our chiropractors.

*This blog is not intended to officially establish a physician-patient relationship, to replace the services of a trained physician, naturopathic doctor, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment.  [/vc_column_text][/vc_column][/vc_row]