Preventing and Alleviating Wrist Pain in Calligraphers & Artists
As a calligrapher or artist, you likely spend long hours honing your craft and creating beautiful pieces. However, this can often come at a cost to your wrists, which can become painful and inflamed over time.
Research shows that wrist pain is a common issue among artists and calligraphers, and can be caused by a variety of factors, including repetitive motions, poor technique, and overuse. But don't worry - there are steps you can take to prevent and alleviate wrist pain.
Here are some evidence-based tips to help you keep your wrists healthy and pain-free:
Warm up BEFORE you start working: Take a few minutes to stretch your wrists and fingers before you begin. This can help increase blood flow and reduce the risk of injury.
Use proper technique: Make sure you are using the correct grip and posture when holding your tools. Avoid bending your wrists or gripping too tightly, as this can put strain on your joints.
Take frequent breaks: Give your wrists and hands a rest every 20-30 minutes. Use this time to stretch or do some gentle exercises to keep your muscles loose.
Use ergonomic tools: Consider investing in ergonomic tools, such as pens or brushes with larger grips, or a drafting table that can be adjusted to your height.
Strengthen your wrist muscles: Strengthening exercises, such as wrist curls or resistance band exercises, can help improve wrist stability and prevent injury. (I have more specific exercises below)
Keep reading to learn tips on ways to do this.
3 WRIST STRENGTHENING EXERCISES:
Hand Grips: Squeeze a hand grip or stress ball, holding the squeeze for a few seconds before releasing. Repeat for 10-15 repetitions. (check my amazon recommendations for the hand balls I use)
Hand Extensions: Place a rubber band around your fingers and thumb and spread your fingers apart as far as you can. Repeat for 10-15 repetitions.
Finger Lifts: Place your hand on a flat surface and lift each finger up one at a time, holding the lift for a few seconds before lowering. Repeat on the other hand.
Wrist Curls: Hold a light weight (such as a can of soup or 1-2 pound weight) in your hand with your palm facing up. Slowly curl your wrist up toward your elbow, then lower it back down. Do 10-15 repetitions, then switch to the other hand.
4 WRIST/HAND STRETCHES:
Flexor Stretch: Hold your arm out in front of you with your palm facing down. Use your other hand to gently pull your fingers back toward your wrist until you feel a stretch in your forearm. Hold for 15-30 seconds, then release and repeat on the other arm.
Wrist Extensor Stretch: Hold your arm out in front of you with your palm facing up. Use your other hand to gently push your fingers down toward your wrist until you feel a stretch in your forearm. Hold for 15-30 seconds, then release and repeat on the other arm.
Finger Flexor Stretch: Hold your arm out in front of you with your palm facing down. Use your other hand to gently push your fingers back toward your wrist until you feel a stretch in your fingers and palm. Hold for 15-30 seconds, then release and repeat on the other hand.
Finger Extensor Stretch: Hold your arm out in front of you with your palm facing up. Use your other hand to gently pull your fingers back toward your wrist until you feel a stretch in the back of your hand and fingers. Hold for 15-30 seconds, then release and repeat on the other hand.
Remember, it's important to listen to your body and take breaks when you need them. Don't push through pain, as this can lead to more serious injuries. If you have been feeling pain in your hands or wrists, it may be time to reach out to your local physical therapist, occupational therapist, or hand specialist.