Wrist Exercises for Children
Posted on: February 21, 2018.

Children appear to be constantly using their hands and eyes, occupied for long hours on their smartphones, iPads, laptops, or gaming consoles, texting their friends, posting stuff on their social media profiles, watching videos or movies, or playing video games.

Consequently, significant stress is applied on their wrists, thumbs, and eyes, from constantly holding objects, pressing keys, and watching illuminated displays.

Below are five effective exercises for children, to keep their wrists and thumbs healthy.

Each exercise should be done for 5-10 seconds, in sets of 10 repetitions, at least twice a day.

Wrist extension and flexion

  • Place your forearm on a table on a rolled-up towel for padding with your hand hanging off the edge of the table, palm down.
  • Move the hand upward until you feel a gentle stretch.
  • Return to the starting position.
  • Repeat the same motions with the elbow bent at your side, palm facing up.

Wrist supination/pronation

  • Stand or sit with your arm at your side with the elbow bent to 90 degrees, palm facing down.
  • Rotate your forearm, so that your palm faces up and then down.

Wrist ulnar/radial deviation

  • Support your forearm on a table on a rolled-up towel for padding or on your knee, thumb upward.
  • Move the wrist up and down through its full range of motion.

Thumb flexion/extension

  • Begin with your thumb positioned outward.
  • Move the thumb across the palm and back to the starting position.

Hand/finger tendon glide

  • Start with the fingers extended straight out.
  • Make a hook fist; return to a straight hand.
  • Make a full fist; return to a straight hand.
  • Make a straight fist; return to a straight hand.

Source: www.health.harvard.edu

To avoid injury, children must do these exercises slowly and deliberately. If there is numbness or pain during or after these exercises, further exercise should be stopped and medical help promptly sought.

Watch this space for another exclusive article on eye exercises for children.

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