7 Exercises to Effectively Relieve Wrist Pain
7 Exercises to Effectively Relieve Wrist Pain
June 13, 2025
Wrist pain can disrupt both daily activities, like typing and cooking, and athletic pursuits, such as tennis or football. Since the wrist is one of the most used joints in the body, any discomfort can make it difficult to stay active or carry out basic tasks without pain. This blog offers seven effective exercises to help relieve wrist pain while also explaining its potential causes.
What Are the Common Causes of Wrist Pain
Wrist pain can result from numerous factors, and identifying the cause is essential for proper recovery. Without understanding the root of the issue, you risk ineffective treatment, which could lead to recurring pain or even a more severe injury.
Repetitive Strain
Engaging in repetitive wrist motions, such as playing tennis, can put stress on your joints and eventually result in wrist pain over time.
Sudden Impact
Falling and using your hands to break the impact can place excessive force on your wrists, potentially leading to injury.
Carpal Tunnel Syndrome
Carpal tunnel syndrome is a condition caused by pressure on the median nerve, often linked to factors like anatomy, diabetes, or repetitive use of a keyboard and mouse.
Arthritis
Arthritis, including gout, can cause wrist pain by inflaming the joints and wearing down cartilage, leading to stiffness, discomfort, and limited mobility.
Try These Exercises to Ease Wrist Pain
Wrist pain is treatable, and addressing it promptly increases the likelihood of full recovery. While there are many ways to manage wrist pain, simple home exercises are a great place to start.
Wrist Flexor Stretch
Maintain good posture by sitting or standing upright with relaxed shoulders.
Stretch your arm out in front of you with your palm facing upward.
With your other hand, carefully bend your wrist downward until your fingers point toward the floor.
Hold the position for 15-30 seconds, ensuring a gentle stretch in your wrist and forearm.
Wrist Extensor Stretch
Begin in the same posture as the wrist flexor stretch.
Use your opposite hand to gently lift your wrist upward, pointing your fingers toward the ceiling.
Maintain the stretch for 15-30 seconds, feeling a gentle stretch on the top area of your wrist and forearm.
Wrist Circles
Stretch your arms forward with your palms facing downward.
Gradually move your wrists in a circular motion, rotating them clockwise and then counterclockwise.
Complete 10-15 rotations in each direction.
Fist to Finger Stretch
Stretch your right arm forward with your palm facing downward.
Curl your fingers into a fist with your right hand.
Gradually unfold your hand, spreading your fingers as wide as you can.
Pause for a few seconds to feel the stretch.
Forearm Pronation and Supination
Rest your forearm on a flat surface, palm down.
Slowly rotate your palm upward (supination).
Pause briefly, then return to palm down (pronation).
Finger Fan Exercise
Stretch arm forward, palm up.
Spread fingers wide.
Hold briefly, then relax.
Tennis Ball Squeeze
Grip a tennis ball or stress ball in your right hand.
Press the ball firmly for 5 seconds.
Recover with expert care at Fresh Meadows Physical Therapy.
If doing these exercises hasn’t relieved your wrist pain, it’s time to consult a professional physical therapist. With multiple locations throughout New York City, expert care is always within reach.
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