Press the belly of the healthy thumb on the palm of the affected wrist, and put the other four fingers on the back. Properly massage hard to relax muscles and collaterals and relieve pain, once every morning and evening, 65,438+00 minutes each time. You can also use your fingertips to knead points such as Neiguan, Daling and Pension, adjust meridians, dredge meridians, promote blood circulation and relieve pain. The kneading scale should not be too heavy, and the pain should be felt three times a day for 5 minutes each time.

Action 1 Turn the wrist clockwise and counterclockwise for 25 times with the watch as an auxiliary instrument.

Efficacy: Relieve the feeling of wrist muscle pain.

Action 2: Hold the water bottle with a heavy object. First of all, hold the water bottle with your palm up and do the action from natural drooping to upward lifting. Then, hold the water bottle with your palm down and do movements from bottom to top, 25 times each, to exercise the wrist flexors.

Efficacy: prevent and treat hyperosteogeny of wrist joint and strengthen wrist strength.

Action 3 When stretching all parts of the body, you should also open your hands and fingers vigorously for 20 ~ 30 seconds each time, and do it 2 ~ 3 times.

Efficacy: Enhance joint resistance and promote blood circulation.

Action 4: Inhale enough air, make a fist, exhale forcefully, and quickly spread the little finger, ring finger, middle finger and index finger in turn. Hands 10 times. Efficacy: Exercise hand joints and relieve stiffness.

Action 5: Knead the fingers of the other hand with the index finger and thumb of one hand. From the thumb, each finger will do 10 second, and breathe smoothly.

Efficacy: promote blood circulation and relax body and mind.

Action 6 Hold the ball (such as tennis) with both hands, or hold something that the palm can hold (such as fruit), and turn the wrist up and down for 20 times. The weight of a ball depends on its own strength.

Efficacy: enhance wrist strength and exercise limb coordination ability.

Action 7: put your hands together, and the friction between the front and back actions produces slight heat. Efficacy: Promote blood circulation in hands. Shoulder: When the left arm is stretched to the right, the neck is stretched to the left. Be careful that your arms are not too high and have a certain distance from your chest, so as not to feel oppressive. Hold it for 30 to 45 seconds at a time, and change your right arm.