Many different factors can lead to wrist pain. Whether it’s carpal tunnel syndrome developing from constant typing, lousy posture during yoga poses, or lifting heavy children on a continual basis, your wrists are essential to your common functionality throughout your day to day life. If you’ve noticed that they get irritated or tweaked easily, it can be incredibly bothersome. In this day and age, even the incessant texting that exists in most spaces can really affect the way that wrists move, respond and function.

When there is repetitive stress on the wrist or specific medical conditions such as arthritis are present, pain can often result. Here are some essential stretches that make the management of wrist pain much easier. Ensure you wear support braces for wrists after completing these exercises:

Forearm Stretch

Sitting straight upright in a chair, shoulders back, spine neutral, extend both of your arms out in front of you with your palms facing down. Rotate your fingers towards the opposing walls on either side of you for about 10 seconds. You’ll start to feel gentle pressure and a nice stretch that trickles up your forearm. These are important to incorporate into your wrist exercises because so much of the wrist is affected by and connected to the forearm. Proper forearm stretching, and management is essential to the necessary levels of stretch and agility that your wrists possess.

Wrist Extension

You can do this position while seated or standing, but ensure that you are comfortably positioned in either case. Extend one arm at shoulder level outwards with your fingers pointing towards the ceiling. With the other hand, grasp your fingertips and carefully apply pressure in the direction of your body. This will cause a deep stretch to be activated in your wrist. Hold the extension for at least 30 seconds and then switch sides. It’s also a good idea to roll out your wrists when you’re done with this stretch, a few times clockwise and counter clockwise. This helps to loosen your joints and ligaments that sometimes get locked into painful positions when they are used incessantly in rapid succession.

Finger Flex

While sitting upright, shoulders back, and spine neutral, extend your arms in front of you with your fingers facing down towards the floor, wrists up. While in this position, tighten up your fingers and flex them to create what looks like a “claw.” Make sure that your fingers are spread as far apart as comfortably possible. Do these 10 times every hour or so while you’re at your desk at work. This is especially helpful for those who consistently find themselves having to plug away at their keyboards for countless hours when they are at work.

Wrist Flex with Extension

You’ll need to use a weight with this particular exercise – a small hand weight or dumbbell, no more than 3 lbs, will do. You’ll also need the edge of your desk for a levelled platform. Sit near a desk and rest your forearm on it but allow your wrist to hang off with your palm facing downward. Hold the light dumbbell in the hand that is hanging off the end of the desk and flex your wrist upward while keeping your forearm completely attached to the desk. Release your hand back down allowing it to hang over the side while still holding the weight. Do about 5-10 reps of this movement before turning your arm upward and completing the same move with your palm facing up.

Grip Strengthening

This is one of the easiest ways to really strengthen your wrists and mitigate any type of wrist pain or discomfort that you may feel on a consistent basis. You’ll need a stress relief ball but if you don’t have access to one a tennis ball will do. Hold the ball in your hand and simply squeeze it tightly and then release it. Do this about 10 times with each hand. This is also a great tactic to use for stress management as the tension and release cycle train your body to acknowledge and let go of stress instead of holding onto it unnecessarily in parts of your body.


Joe Fleming

By Joe Fleming
who is the President at ViveHealth. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. With a goal to inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life’s challenges. His work ranges from articles on wellness, holistic health and aging to social narratives, motivational pieces and news stories. For Joe, helping others is vital.

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