If you work a job where you are typing often, or you have arthritis, it is likely that you will experience wrist pain. Exercising your wrists can help to build strength and increase flexibility. Try these exercises for pain relief and prevention of wrist pain.
Prayer Stretch
- Start with your hands in a prayer position. They should be slightly lower than you chin.
- Slowly move your hands down towards your belly button. You should feel the stretch in your forearms and wrist.
- Hold for 30 seconds and repeat 3-5 times.
Wrist Extensor Stretch
- Start by extending both of your arms in front of you. Make two fists, like you are punching the air.
- Move your fists downward, while keeping your arms straight.
- Hold for 10 seconds and repeat 1 time.
Wrist Flexor Stretch
- Start with your arms out in front of you and make a fist with your hands.
- Open both of your hands, as if you were pushing on a wall in front of you.
- Take your right hand and pull the fingers back on your left hand and hold for 10 seconds.
- Repeat on your other hand.
- Repeat 3 times on each hand.
Wrist Rotation
- Put one arm straight out in front of you with your forearm facing up.
- Move your fingers down like you are making an upside-down high-five.
- With your other hand, pull your fingers down.
- Hold this pose for 5 seconds and repeat on your other hand.
- Repeat 3-5 times.
Side-to-Side Stretch
- Start in a tabletop position with your knees and hands on the ground.
- Move your fingers outwards. They should be facing away from each other.
- Move from side to side and repeat 15 times.
Wrist Circles
- Start by laying your hands on a table. Let your wrists hang off the edge.
- Make a circle with your wrist going clockwise.
- Then make a circle going counterclockwise.
- Repeat 10 times.
Seated Clenched Fists
- Start by sitting down and putting your hands on your thighs. Your palms should be facing up.
- Gradually make a fist with both of your hands.
- Bend your wrist slightly so that it is facing you. Make sure to keep your arms on your thighs.
- Hold for 10 seconds.
- Gradually open your fists.
- Repeat 5 times.
Palm Pulses
- Start in a tabletop position with your knees and hands on the ground.
- Spread your fingers wide.
- Life you palms off the ground while keeping your fingers on the ground.
- Move or pulse your palms down to up 15 times.
Thumb and Upper Wrist Stretch
- Put your right arm out and make a fist around your thumb.
- Bend your fist down toward the ground.
- You will feel a stretch in the top of your wrist and your thumb.
- Hold for 10 seconds and repeat on the other hand.
Figure Eight
- Interlace your hands with your elbows at your sides.
- Make figure eights with your hands for 10 seconds.
- Repeat as needed.
Other Tips for Wrist Pain Relief
In addition to doing the above exercises for wrist pain relief and prevention, you should also:
- Update your work space- If you get wrist pain from working at the computer, invest in ergonomic work equipment. Having an ergonomic keyboard, mouse, mousepad, etc. can all make a huge impact on your wrist health.
- Rest your wrist- If you are having pain when doing a certain activity like typing or playing a sport, take a break. During this break you can rest, stretch, or ice your wrist.
- Take over the counter medication- Over the counter pain medication can reduce pain and inflammation in the short-term.
- Wear a brace or wrap your wrist- If you are worried about using the wrist that is in pain too often, wrap it or wear a brace as a reminder not to worsen your wrist pain.
Seek Help From a Wrist Specialist Near You
If any of these exercises are causing you hand and upper extremities pain, please stop or adapt the exercise. If you are experiencing wrist pain, come see one of our hand and upper extremities specialists, Dr. Sam Crosby, or Dr. Thomas Dovan. Our wrist doctors can discuss treatment options with you and refer you to a physical therapist.
Author
Marina von Rutenberg
Marina is the Marketing Coordinator for Elite Sports Medicine + Orthopedics. She has been writing and reviewing medical content since 2021.
https://www.linkedin.com/in/marina-von-rutenberg/
