Top Exercises for Wrist Pain Relief You Should Try Today

Exercises for wrist pain can make your fingers flexible and reduce your chances of progression. On a day-to-day basis, our hands are involved in several activities like gripping a steering wheel or typing all day long. These repetitive motions tend to make your fingers and wrist stiff. Over time, the wear and tear of the muscles can give you immense pain if not taken care of from the get-go.

Best Exercises and Stretches for Wrist Pain

Wrist pain is extremely common. Carpal tunnel syndrome, sprains, strains, and tendonitis are some of the common wrist pain conditions. Focusing on wrist stretches for pain relief can improve your well-being. Given below are the best exercises for hurt wrist you can follow to improve flexibility!

Prayer Stretch

1. Start with joining your palm together in a position slightly lower than your chin
2. Move your hands down towards your belly
3. You will feel your wrist and forearms stretching and slightly under tension
4. Hold the position for 30 seconds & repeat this exercise 3 to 5 times

Wrist Extensor Stretch

1. Extend your arms in front of you and make a fist as if you are punching
2. Now while you keep your arms straight, move your fists downward
3. Repeat 1 time and hold the position for at least 10 seconds

Wrist Flexor Stretch

1. Stretch out your arms right in front of you and keep your hands facing on the opposite side of you
2. Now open your arms in such a way as if you are pushing a door
3. Hold the top of your fingers and pull them back for effective stretching
4. Repeat with both ends 3 times on each hand

Wrist Rotation

1. Stretch out your arms right in front of you and keep your hands facing on the opposite side of you
2. Move your wrist and fingers in the downward position as if you are giving an upside-down high-five
3. Hold the top of your fingers and pull them back for effective stretching
4. Repeat with both ends 3 times on each hand

Side-to-Side Stretch

1. Sit in a tabletop position with your knees and hands touching on the ground
2. Move your fingers in an outward way
3. Start moving side to side & stretch your muscles and repeat 15 times

Wrist Circles

1. Rest your arms on a table & let your wrists hang on the edge
2. Move your wrist in a clockwise circular manner
3. Repeat the same in an anti-clockwise position
4. Repeat it 10 times daily to exercise your wrists

Seated Clenched Fists

1. Sit down at a comfortable place, rest your arms on your thighs with palms facing up
2. Make a fist and bend your wrist towards you slightly
3. Ensure that your arms are always rested on your thighs
4. Now tighten the fist and hold for 10 seconds then gradually open the fists
5. Repeat it 5 times and treat it as a wrist pain remedy exercise

Palm Pulses

1. Start in a tabletop position while keeping your hands and feet touching the ground
2. Spread your fingers wide open and stretch them
3. Now lift your palm off the ground while making sure your finger tips are still touching the floor
4. Now move your palms up and own for at least 15 times

Weighted wrist extension

1. Choose a can or a weighted handle with a light weight to start off
2. Stretch your arms in a position where your palms are facing the ground
3. Hold the chosen object
4. Bend your wrist and move it up & down for at least 10 times
5. Do a set of 3 to exercise your wrists effectively

Tendon glides

1. Hold out your hand in front of you with palm facing down
2. Start bending your fingers towards your palm while keeping your thumbs straight
3. Hold the position for 5 to 10 seconds and start straightening your fingers out again
4. Repeat the process again daily to exercise your wrist daily

Scapular squeeze

This stretch is mainly responsible for people suffering from carpal tunnel & tunnel-related conditions. To perform scapular squeeze, follow these steps.

1. Open your chest slightly and squeeze your blades togethers
2. Hold this position for 5 seconds and complete three sets

Grip strengthening

1. Grab a soft sponge ball in your palm
2. Squeeze the rubber ball to flex your muscles and exercise effectively
3. Practice two steps of 15 reps each

Conclusion

Apart from exercises for wrist pain, you can also follow a diet for arthritis to take care of your joints daily. These exercises for wrist pain will help you improve your flexibility and better your joint health. You can also try three60+ Joint Care & Pain Relief Combo to take care of your bones and improve your well-being.

FAQs

1) Which exercise is best for wrist pain?

Gentle strengthening exercises like wrist extension & flexion and wrist stretches are some of the best exercises for wrist pain.

2) How do I relax my wrist?

Stretches and warm compresses will help you relax your wrist.

3) Does wrist pain go away?

With proper care and rest, wrist pain does go away unless you are diagnosed with chronic issues like arthritis where daily care is needed.