We use our wrists every day which can make wrist pain frustrating and inconvenient. It can also make day-to-day activities or work tasks, such as cooking, cleaning, getting dressed or using a computer more difficult. Many of us simply experience discomfort or fatigue when we place a lot of stress on our wrists during certain activities. Exercises for wrist pain can improve mobility and decrease the chance of injury or reinjury. Wrist stretches are easy to do at home or at the office. When done properly, they can benefit a person’s overall wrist and hand health.
Here are some exercises for Wrist Pain
Prayer stretch
- Place your palms together in front of your face
- Slowly push your hands down towards the ground until you feel a stretch. Your elbows should move out to the side at the same time
- Hold the stretch for 10-20 seconds and slowly return to start position
Fist to fan
- Roll your hand into a fist
- Slowly open your hand and extend your wrist backwards
- As your hand opens
Finger extension with rubber band
- Place a rubber band around the ends on your fingers
- Slowly spread your fingers out and hold for 5 seconds
- Return to the starting position in a controlled manner
Ball Squeeze
- Use something soft and squeezable like a tennis ball or towel
- Squeeze the object as hard as you can for 3-5 seconds
- Slowly release your grip
Windshield Wiper
- Place your hand on a flat surface like a table
- Slowly move your hand to the side (like a windshield wiper) without moving your wrist
- Hold for 5 seconds and repeat in the other direction
Wrist curls/Pronated wrist curls
- Rest your arms on a flat surface with your wrist over the edge and let your hands relax completely
- Using a light weight (start with 1-2kg or light resistance band anchored below your hands), slowly curl your wrists up as far as they go
- Slowly bring them back down to the starting position and repeat
If you’re experiencing chronic wrist pain or pain with numbness, give us a call to see the experienced Physiotherapist Brisbane trusts. You can contact us on 3352 5116 or book an arm physiotherapy appointment online.