A Guide for Wrist Exercises at Home

Suffering from wrist pains? There are several conditions out there that lead to pain and discomfort in the wrist and base of the thumb. Some of these conditions include:

While not all wrist disorders can be corrected with therapy or bracing, it can often be the first course of treatment before determining if surgery is necessary OR is used as a recovery method after surgery. Often, the key to avoiding the illness or injury is to begin with proper mechanics and regular stretching of the joints.

We have compiled a few of the common exercises we use in clinic to combat wrist discomfort that you can do from just about anywhere!

Exercise 1

Flex forward at the wrist, allowing your fingers to straighten. (Fig. 1A)

Extend backward bending (extending) at the wrist, allow your fingers to curl naturally. (Fig. 1B)

Hold each for 5 seconds and repeat 5 times with each hand.

1A.                    1B.

 

Exercise 2

With your palm downward on a flat surface, move your hand as far as possible toward the thumb, (Fig. 2A)

then toward your little finger bending only at your wrist. (Fig. 2B)

Hold each for 5 seconds and repeat 5 times with each hand.

2A.                     2B. 

 

Exercise 3

Flex wrist forward at the wrist with hand (Fig. 3A)

Extend backward, straighten fingers. (Fig. 3B)

Hold each for 5 seconds and repeat 5 times with each hand.

3A.                     3B. 

 

Exercise 4

 Be certain to keep your elbow at your side and your shoulder down. Turn your palm upward as far as possible, moving your forearm and your hand only, (Fig. 4A)

then turn palm down. (Fig. 4B)

Hold each for 5 seconds and repeat 5 times with each hand.

4A.                      4B.

 

Exercise 5

Be certain to keep your elbow at your side. Move your wrist so that your hand describes a circle. Avoid moving your forearm. (Fig. 5) 

Hold each for 5 seconds and repeat 5 times with each hand.

5.

 

Still having wrist pains? Occupational therapy might be a good option for you! Contact our offices to speak with a representative about occupational therapy!

 

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