What is the reason for the pain in the hand

The reason for wrist bone pain is actually very simple. Most of the time, it is because you do not maintain the correct posture. In addition, there are many meridians in the wrist, which leads to wrist pain. Don’t maintain a posture for too long. You can exercise by rotating your wrist reasonably to prevent the pain from getting worse. The effect is still very good.

Method 1: Put your hands together and press.

The yoga pose of putting your hands together is an excellent wrist stretch. The specific actions are as follows (as shown in Figure 1):

1. Sit or stand up straight;

2. Put your hands together with your palms facing each other, and lower your hands until your wrists feel a certain stretch;

3. Hold the pose for 10 seconds.

Method 2: Stretch your thumb.

In carpal tunnel syndrome, if the thumb symptoms are most obvious, you may want to take the following exercises (see Figure 2):

1. Place your right hand on the table (or other flat surface) with your five fingers spread out;

2. Hold your right thumb with your left hand and stretch it until you feel a slight stretch; hold for 10 seconds;

3. Change to your left hand and repeat the same action. Each set of movements can be repeated 10 to 12 times.

Method 3: Stretch your wrists.

Wrist stretching and extension can help open up compressed areas and provide some relief for carpal tunnel discomfort. The specific actions are as follows:

1. Sit or stand, raise your arms, stretch them in front of your chest, keep your balance on the ground, and make fists with both hands;

2. Inhale, bend your wrists while exhaling, point your fists to the ground, and feel a slight stretch in your forearms and wrists;

3. Inhale, and when you exhale again, return your hands to the middle position, open your fists, spread your fingers, bend your wrists upward, and make a "stop" gesture with your hands. Pull your fingers back as far as possible and feel a stretch in the lower part of your wrists. Repeat the above actions 10 times.

Method 4: “Warrior II” yoga pose.

All yoga moves that stretch your arms out to the sides can help relieve carpal tunnel syndrome. Among them, "Warrior II" is a good move. The specific actions are as follows:

1. Stand up straight with your feet wider than your hips.

2. Extend your right foot with your toes pointing toward the right wall. Move your left foot in a similar manner, but to a lesser extent.

3. Bend your right knee and keep your thigh parallel to the ground;

4. Raise your arms parallel to the ground, expand your chest, and pull your shoulder blades together as much as possible. You can keep your hands parallel to the ground, or turn your arms so that your palms face outwards.

5. Turn your head to the right, inhale, and maintain this position for as long as possible;

6. Switch to the left side and repeat the same action.

Method 5: Ice compress or alternating hot and cold therapy.

Carpal tunnel syndrome is often caused by swelling. Ice can help reduce tissue swelling. Take some time every day to apply ice packs to your wrists or hands for about 10 minutes (see Figure 3). If the ice feels too cold to contact your skin directly, you can wrap it in a towel and apply a cold compress. If the effect is not good, you can also use alternating cold and hot compresses. Prepare two containers, one with hot water and one with ice water. Soak your hands in hot water for 30 seconds, then in ice water for 30 seconds. Alternate back and forth 10 to 15 times.