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Wrists Hurting? Try These 11 Exercises and Stretches for Relief

Stretching wrist flexors, moving tendons, and angling fingers may alleviate conditions such as carpal tunnel syndrome and de Quervain's tenosynovitis.

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Stretching wrist flexors, moving tendons, and rebounding fingers may offer relief for issues such...
Stretching wrist flexors, moving tendons, and rebounding fingers may offer relief for issues such as carpal tunnel syndrome and de Quervain's tenosynovitis.

Wrists Hurting? Try These 11 Exercises and Stretches for Relief

Wrist pain, be it from a minor strain or a more serious condition like carpal tunnel syndrome, can be a real drag. But fear not, a top-notch occupational therapist and hand specialist named Jesse DeFilippo is here to help!

Focusing on wrist pain exercises and stretches can make all the difference in getting your wrists back in tip-top shape. You see, when overuse causes inflammation in your wrist tendons, the pain and limited range of motion can be alleviated through specific movements and stretches. These wrist-strengthening goodies will help restore your wrist's full flexibility, easing your discomfort all the while.

However, it's crucial that your wrist can move comfortably without causing major pain first - aim for a pain level of 3 or 4 on a scale of 1-10 before diving in. If the pain's a 5 or higher, it's best to consult a healthcare provider instead.

Now, let's dive into some of the best wrist pain stretches, building up to full-fledged wrist range of motion exercises.

Holy Grail Wrist Stretches for Pain Relief

  1. Wrist Flexor Stretch:
  2. Stretch your arm out in front of you, palm facing up.
  3. Bend your wrist downwards towards the floor.
  4. Use your other hand to gently push your fingers downward for a deeper stretch.
  5. Hold for 10-20 seconds, release, and repeat 3-5 times.
  6. Wrist Extensor Stretch:
  7. Extend your arm out in front of you, palm facing down.
  8. Bend your wrist downwards again, but keep fingers straight.
  9. Use your other hand to push against the back of your hand for a stretch.
  10. Hold, release, and repeat 3-5 times.

Do these stretches 3-5 times per day for the best results. Remember not to force it, though - stop when you feel a stretch you can tolerate, then gradually increase the stretch over time. Pain is your body's way of telling you to back off, so listen to it carefully!

Wrist Range of Motion Exercises

  1. Flexion: Bend your wrist forward, hold for 5 seconds, then release.
  2. Extension: Bend your wrist backward, hold for 5 seconds, then release.
  3. Side-to-side: Gently move your wrist from side to side without vigorously flailing it about.

Perform 3 sets of 10 repetitions for each exercise every day. You can boost their effectiveness by adding a light weight while doing these exercises.

Advanced Wrist Exercises

  1. Weighted Wrist Extension:
  2. Hold a can or weighted handle in your affected hand, palm down.
  3. Slowly bend your wrist, lifting your hand up and back to its starting position.
  4. Do 3 sets of 10 reps.

As you get stronger, increase the weight gradually.

  1. Tendon Glides:
  2. Hold your hand up in a high-five position.
  3. Bend your fingers down at your middle and top joints.
  4. Hold for 5 seconds, return, and repeat 3 sets of 10 reps.
  5. Scapular Squeeze:
  6. Squeeze your shoulder blades together, opening up your chest.
  7. Hold for 5 seconds, complete 3 sets of 10 reps.
  8. Grip Strengthening:
  9. Using a rubber ball, squeeze and hold for 5 seconds.
  10. Do 3 sets of 10 reps, 2 sets of 15 reps, 3 times per week.
  11. Opposition Stretch:
  12. Place your hand on a flat surface, palm facing up.
  13. Touch the tip of your thumb to the tip of your pinky finger while keeping the other fingers flat.
  14. Hold for 6 seconds, then return, and repeat 10 times.
  15. Weighted Wrist Flexion:
  16. Hold a long handle or can in your hand, palm facing up.
  17. Bend your wrist upward, then slowly return to its starting position.
  18. Do 2 sets of 15 repetitions.
  19. Gradually increase the weight of the object you hold.
  20. Wrist Radial Deviation Strengthening:
  21. Hold your affected wrist out as if to shake someone's hand.
  22. Support your hand on a hard surface or with your other hand.
  23. Holding a can or light weight, tilt your wrist up toward the ceiling and back down again.
  24. Do 2 sets of 15 repetitions on your affected wrist.
  25. Finger Spring:
  26. Place a rubber band around the outside of your fingers and thumb.
  27. Stretch the rubber band by pushing your fingers and thumb outward against it.
  28. Do 2 sets of 10 reps.

If you're dealing with de Quervain's tenosynovitis, both grip strengthening and wrist range of motion exercises can help. For grip strengthening, squeeze a rubber ball for 5 seconds and perform 3 sets of 10.

To help relieve wrist pain, reduce discomfort while working, and aid in recovery, consider using ergonomic computer accessories, taking frequent breaks to stretch your wrist, cutting back on wrist-aggravating activities, and wearing a wrist splint at night.

Remember, if you experience any of the following symptoms, it's essential to consult a healthcare professional:

  • Any indication of a fracture or dislocation.
  • The pain affects your ability to move the affected area or do everyday activities.
  • Your wrist is swollen or bruised.
  • Your wrist pain doesn't improve after 2-3 weeks of doing wrist pain exercises.

Health and wellness practices, such as performing wrist stretches and exercises from the list provided, can contribute to alleviating wrist pain. Science has shown that specific movements and stretches can help reduce inflammation and restore wrist flexibility in conditions like carpal tunnel syndrome. These health-and-wellness routines, when combined with ergonomic computer accessories and breaks from wrist-aggravating activities, can aid in reducing discomfort and promoting recovery.

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