Talofa Samoa and welcome back to your weekly Physiotherapy column! Recently I have been listening to a lot of classical music and it got me thinking about physiotherapy for musicians.

Professional musicians are treated in the same way that elite athletes are treated because of the similar demands they place on their body. When you’re practicing your performances and pieces for eight hours a day, your body can feel pretty taxed by bed time. Some of the most common injuries for musicians involve the hands and wrists (carpal tunnel syndrome, tendonitis, bursitis, over-use injuries, excessive force, strains). 

This week’s column will look at some helpful wrist stretches that anyone can use. You may not be a musician, but these wrist exercises will still be helpful at strengthening your wrists and can prevent wrist pain developing in the future.

1. The Prayer Stretch

This one is a very common

 wrist stretch and helpful if you feel stiffness in your forearms. Start with your palms together in front of your chest just below your chin. Slowly lower your hands toward your waistline, keeping your hands close to your stomach and your palms together until you feel a mild to moderate stretch under your forearms. Hold for at least 15 to 30 seconds. Repeat two to three times.

2. Wrist Rotations

Stretch your arm out in front of you. Slowly, point the fingers down until you feel a stretch. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds. Point the fingers toward the ceiling until you feel a stretch. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds. Repeat this two to three times.

3. Wrist Supination with Can of Soup

To perform this exercise, sit in a chair with your forearm resting on a table. Make sure your wrist and hand are over the edge of the table. Hold the end of a small 1- to 3-pound dumbbell (or a can of soup) in your hand, like you would hold a hammer. Slowly allow your hand and wrist to rotate over so your palm is face up towards the ceiling. Hold the end position for a few seconds, then slowly rotate your hand back up, so the dumbbell is straight up once again. You can then allow your hand and wrist to slowly rotate over, so your palm is facing down (a position called pronation). Hold this position for a second or two. Then, slowly rotate your hand back up, so the weight is pointing to the ceiling. Repeat this exercise for 10 to 15 repetitions. Do two to three sets.

4. Wrist Pronation with Can of Soup

To strengthen your wrist pronators, sit in a chair with your forearm supported on a table and your wrist and hand over the edge. Hold one end of a dumbbell (or can of soup) with the weight pointing up towards the ceiling. Slowly rotate your hand, so your wrist and palm are facing down towards the floor. Hold this position for a few seconds, then slowly turn your hand back to the starting position with the weight pointing up towards the ceiling. Slowly allow your wrist to rotate, so your palm is facing up. Once your palm is facing up, hold the end position for a few seconds, then slowly return your wrist to the starting position. Perform two to three sets of 10 to 15 repetitions.

Eliana Viali is a physiotherapist and can be emailed at [email protected] for further inquiries.