RIDING TIP: Exercises to Relieve Hand Numbness and Wrist Pain
- Gloves too tight? Nope
- Gloves fitting improperly? No
- Seams on the inside? Smooth as a baby’s bottom…no seams to restrict flow or rub.
- Holding the grips too tightly while riding? Baby birds…holding them like baby birds
- Improper grip due to incorrect ergonomics? No over-grip or under-grip issues here.
- Grips worn out? Not offering enough buzz protection? Nope…all grips on all of my bikes are in good shape.
- Overused? Maybe at the keyboard! No way I was getting in too much riding (sadly).
I was left perplexed. Time to get the help of an experienced medical professional.
- With one hand (or the help of a wall as in the picture above), bend the wrist upward and feel a stretch. Hold it for 15 to 30 seconds. Then bend it the other way. Do three sets on each hand
- Grip Strengthening
- I have a grip strengthening tool that I use, but grabbing a rubber ball works.
- Squeeze and hold for five seconds. Do three (3) sets of 10
- Tendon Glide
- Start with the fingers of your hand held out straight. Gently bend the middle joints of your fingers towards your upper palm. Hold for five seconds. Do three (3) sets of 10.
- Scapular Squeeze
- While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for five seconds. Do three (3) sets of 10.
- Wrist Extension
- Hold a soup can or hammer handle in your hand with your palm facing down. Slowly bend your wrist upward. Slowly lower the weight down into the starting position. Gradually increase the weight of the object you are holding over time. Do three (3) sets of 10
- Range of Motion
- Flexion: Bend your wrist forward, hold for five seconds.
- Extension: Bend your wrist backward and hold position for five seconds.
- Side to Side: Gently move your wrist from side to side.
- Do all of the above for three (3) sets of 10
If you are feeling any hand numbness or wrist pain from riding, I hope these above exercises give you some much needed relief. Place a comment below if you give these exercises a shot!
Bill Seltzer has been a Motorcycle Safety Foundation RiderCoach since 2003 and a Total Control Advanced Riding Instructor since 2011. He currently serves as the Marketing Director for TEAM Arizona and is a member of the Arizona Strategic Highway Safety Planning committee. Have questions or comments about the article? Email him: Bill@MotorcycleTraining.com