Common Causes and Conditions of Wrist Pain
1. Tendon & Overuse Injuries
- Carpal Tunnel Syndrome (median nerve compression)
- De Quervain’s Tenosynovitis (thumb tendon inflammation)
- Wrist Tendinitis (inflamed flexor/extensor tendons)
2. Joint & Degenerative Conditions
- Osteoarthritis (cartilage wear in wrist joints)
- Rheumatoid Arthritis (autoimmune joint inflammation)
- Ganglion Cysts (fluid-filled lumps near joints/tendons)
3. Nerve Compression Syndromes
- Carpal Tunnel Syndrome (numbness in thumb/index/middle fingers)
- Ulnar Tunnel Syndrome (tingling in ring/pinky fingers)
4. Trauma & Structural Issues
- Wrist Sprains (ligament tears from falls/twists)
- Fractures (scaphoid or Colles’ fractures)
- TFCC Tears (ulnar-sided wrist cartilage injuries)
Rehab Exercises at Home After and Between TCM Treatments
1. Mobility & Stretching Exercises
A. Prayer Stretch
- Sit with palms together in prayer position
- Slowly lower hands toward waist while keeping palms pressed
- Hold 15-30 seconds, repeat 3 times
- Benefits: Improves wrist flexibility
B. Wrist Flexor Stretch
- Extend arm with palm up
- Gently pull fingers back with opposite hand
- Hold 15-30 seconds per side
- Benefits: Relieves tightness from gripping
C. Wrist Extensor Stretch
- Extend arm with palm down
- Gently press fingers downward
- Hold 15-30 seconds per side
- Benefits: Counters phone/computer strain
2. Strengthening Exercises
A. Resistance Band Wrist Curls
- Loop band under foot, hold other end
- Slowly curl wrist up and down
- 10-12 reps each direction
- Benefits: Builds balanced forearm strength
B. Rice Bucket Exercises
- Submerge hand in rice bucket
- Perform finger spreads, wrist circles
- 2-3 minutes daily
- Benefits: Improves grip without weights
C. Thumb Opposition Training
- Touch thumb to each fingertip
- Hold each “O” shape for 3 seconds
- 5 reps per finger
- Benefits: Prevents De Quervain’s tenosynovitis
3. TCM-Inspired Qi Flow Exercises
A. PC-7 (Daling) Acupressure
- Locate point at wrist crease center
- Apply gentle circular pressure
- 30 seconds each wrist
- Benefits: Relieves carpal tunnel discomfort
B. Wrist Meridian Tapping
- Lightly tap along wrist creases
- Follow with gentle shaking motions
- 1 minute per wrist
- Benefits: Promotes Qi and blood flow
Precautions & Recommendations
✔ Start gently and progress slowly
✔ Combine with heat therapy before exercises
✔ Use wrist support during aggravating activities
✖ Avoid if sharp pain occurs during movement
✖ Postpone after cupping (wait 24 hours)
Frequency: 2-3 times daily for chronic conditions
Note: Always consult your TCM practitioner before beginning new exercises, especially if you have severe inflammation or recent trauma. These exercises complement but don’t replace professional TCM treatments like acupuncture or herbal therapy.