Top Exercises for Relieving Wrist Pain

Wrist pain can be quite debilitating, making it challenging to use your hands for everyday activities. It can also interfere with your favorite hobbies, job, or athletic pursuits. Continuously typing on a keyboard, playing sports that involve gripping or throwing, or lifting heavy objects can all contribute to wrist pain in individuals. Thankfully, there are several exercises one can do to relieve wrist pain.

What Is Wrist Pain?

Wrist pain is discomfort or pain in the wrist joint. It often results from overusing your hands and wrists, leading to carpal tunnel syndrome, tendinitis, or sprains and strains.

The Importance of Wrist Exercises

Doing wrist exercises helps to keep the wrist joints mobile, increase flexibility, improve blood circulation, and reduce the risk of developing further injuries. These exercises help strengthen the muscles around the wrist and prevent further damage.

Top Exercises for Relieving Wrist Pain

Below are some of the best exercises for relieving wrist pain:

Wrist Curls

Wrist curls are an excellent way of strengthening your wrist muscles. To perform this exercise, hold a lightweight in either hand with your palms facing down. Move your wrists in an upward motion, pause at the top before returning to the starting position.

Wrist Flexor Stretch

The Wrist Flexor Stretch is beneficial for people with wrist pain, as it helps to reduce the painful symptoms. Extend your arm with your palm facing down, and use your opposite hand to push your hand downwards until you feel a stretch in your wrist. Maintain the stretch for about ten seconds, then repeat with your other arm.

Finger Stretch

Finger stretching exercises go a long way in loosening the muscles and tendons in your wrist that may be causing you pain. Close your hand into a fist, then slowly spread your fingers wide apart while opening your palms.

Finger Lifts

Finger lifts help to improve the strength of the muscles in your wrist. Place your hand on a flat surface with your palm facing down, and lift your fingers away from the surface while keeping your wrist stationary. Repeat this exercise several times on each hand.

Wrist Extensor Stretch

Wrist extensor stretch is essential for people who suffer from wrist pain due to injuries such as tennis elbow. Hold your hand palm side down, use your opposite hand to lift the fingers back towards your wrist until you feel a stretch in your wrist. Hold the stretch for ten seconds, then switch to your other hand.

Wrist Rotations

Performing wrist rotations help to open up the joint, reduce pain and stiffness. With your hand extended straight out in front of you, rotate your wrist to the left five times, then repeat the same for the right.

Wrist Stretches

Wrist stretches help to increase flexibility around your wrist joints; extend your arm outward with your palm facing down. With your other hand, use your fingers to pull back your hand towards your wrist gently. Hold this position for ten seconds, then repeat for your other arm.

Forearm Muscle Stretches

Stretching your forearm muscles is essential, particularly when they’re tense and painful. Place your hand palm down, grab your fingers with your opposite hand and gently pull them towards your wrist. Hold the stretch for ten seconds, then repeat with your other arm.

Palm Up and Down

This simple exercise involves placing your palm up and down on a tabletop surface repeatedly. It helps to stretch your wrist, forearms, and fingers; this exercise can be done anywhere and at any time.

Thumb Stretches

Thumb stretches help you stretch out your thumbs, reducing pain and stiffness. Hold your hand out with your fingers straight, use your opposite hand to pull your thumb down towards your wrist. Hold the stretch for ten seconds, then repeat the same on the other hand.

Frequently Asked Questions on Wrist Pain

1. What causes wrist pain?

Wrist pain can result from several causes, including repetitive motion, sports injuries, sprains, and fractures.

2. What can I do to prevent wrist pain?

You can prevent wrist pain by stretching regularly, keeping your wrists straight while using your keyboard, ensuring proper posture, strengthening your wrist muscles, and avoiding any excessive force or pressure on your wrists.

3. When must I seek medical attention for wrist pain?

Suppose the pain is intense, preventing you from performing your daily activities, or swelling and redness around the wrist joint. In that case, it’s essential to see a doctor immediately.

4. Can exercising too much cause wrist pain?

Yes, excessive exercise can lead to wrist pain. Avoid overexerting yourself with power gripping or weightlifting exercises that cause pain in your wrists.

5. How often should I stretch my wrists?

It’s a good idea to stretch your wrists a few times a day, particularly if you have a desk job or perform activities that put pressure on your wrist.


Incorporating these wrist exercises into your daily routine can help alleviate wrist pain and prevent further injuries. Remember to always stretch and warm up before exercising to reduce the risk of future wrist pain. Always listen to your body and avoid any exercise that worsens the pain. If the pain persists, seek medical attention.

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