Exercises to Relieve Wrist Pain

Wrist pain is very common and can occur for many reasons — these include physical trauma and arthritis, but often, a stiff and hurting wrist can simply be the result of your regular day-to-day activities. However, you should know that exercises to build your strength and flexibility can help with wrist pain, and making a few simple lifestyle changes can have a positive impact too.

The compassionate and skilled team at JAG Physical Therapy is here to help you with your wrist pain. By guiding you through a customized therapy program to restore strength and mobility, we can help you regain full use of your wrists and get back to your pain-free lifestyle. Book an appointment today at one of our locations throughout New Jersey, Pennsylvania, and New York to begin rehabilitating your wrists, or read on to learn more about exercises you can implement right now.

What Are the Common Causes of Wrist Pain?

There are many reasons why you may be experiencing wrist pain. Here are a few of the most common causes:

Repetitive Strain Injury (RSI) – Pain from repeated normal movements can happen if you frequently use your wrists to perform work tasks such as typing or using carpentry or construction tools. It may also result if you practice a sport where wrist control is important. like tennis or golf. Overuse of the wrists can lead to inflammation of your muscles or tendons, and even might progress to nerve damage.

Sprain – You might sprain your wrist if you have a fall and overstretch or damage your muscles or ligaments. This can result in pain, tenderness, swelling, or bruising.

Arthritis — Arthritis is pain, stiffness, or swelling in a joint, and there are many different kinds of arthritis with a range of causes. If you have wrist arthritis, you may find day-to-day tasks difficult and be restricted in your range of movement.

Carpal Tunnel Syndrome — Carpal tunnel syndrome can occur when there is pressure on a nerve in your wrist. This can lead to pain, numbness, and tingling in your hand and fingers. You may also find it hard to grip things if you have carpal tunnel-related symptoms, making ordinary tasks like writing with a pen or pencil harder.

You should always see a physician if you’re experiencing persistent joint pain, including wrist pain. Your treatment options and the things you’ll need to do while recovering will vary depending on the exact cause of your pain.

Which Exercises Can Help Relieve Wrist Pain and Improve Flexibility?

Fortunately, there are a number of easy-to-learn exercises and stretches which can help relieve wrist pain and increase joint stability and flexibility. You can practice any of these at home on your own, but you’ll get the best results under the guidance of a PT.

Mobility Exercises to Reduce Stiffness and Improve Range of Motion

Wrist Rotation

Place one arm right out in front with your forearm in an upward position.
Extend your fingers like you’re making an upside-down high-five gesture.
Pull the fingers downward with the other hand.
Hold for 5 seconds, then repeat on the other side.
Repeat this sequence 3 to 5 times.

Prayer Stretch

Place your hands palms together and fingers facing the ceiling at about a 45-degree angle, holding them a little lower than your chin.
Move your hands slowly and gently toward your navel, feeling the stretch in your wrists and forearms.
Hold this position for 30 seconds and repeat 3 to 5 times.

Strengthening Exercises to Enhance Wrist Stability and Support

Seated Clenched Fists

Sit down and rest your hands on your thighs with your palms facing upward.
Slowly make a fist on each side.
Bend your wrists gently so they are facing you, ensuring that your arms stay resting on your thighs.
Hold this position for 10 seconds.
Open your fists up gradually.
Repeat 5 times.

Palm Pulses

Position yourself in a “tabletop” pose with your hands and knees on the floor.
Spread your fingers out.
Keep your fingers on the floor while you lift your palms up.
Raise and lower your palms in this way 15 times.

Stretching Techniques to Alleviate Tension and Promote Flexibility

Wrist Extensor Stretch

Extend both your arms out in front of you and make two fists.
Move your fists downward, ensuring that you keep your arms straight.
Hold this position for 10 seconds and repeat once.

Wrist Flexor Stretch

Position your arms out in front of you and make two fists.
Open your hands with the palms facing outward, as if you are pushing a wall in front of you.
With your right hand, pull the fingers of your left hand back and hold this position for 10 seconds.
Repeat on the other side.
Repeat the process 3 times on each hand.

How Can Proper Ergonomics and Lifestyle Modifications Prevent and Manage Wrist Pain?

Another effective way to prevent and manage wrist pain is to make changes to your ergonomics at work and home:

Ensure your desk is at the right height — your wrists should be level to its surface or your keyboard. An adjustable chair can help you achieve a comfortable position.
Pay attention to your posture — sit so your back is flat against the back of your chair. Make sure your legs are uncrossed and your feet are flat on the floor. Position your monitor at eye level with the help of a monitor or laptop stand if necessary.
Don’t forget to take breaks throughout your working day. It’s recommended to get up from your chair and move around at least once every hour, even just to walk from one part of your office to another.
Practice wrist exercises regularly if your physical therapist has instructed you to. You will soon notice that a little bit of effort on a regular basis adds up to stronger, more flexible wrists and less pain and discomfort.

Experience Relief and Regain Wrist Health with JAG PT

At JAG PT, we are dedicated to helping you find lasting relief from wrist pain. Our experienced therapists will provide expert guidance and design a tailored exercise program to address your specific wrist needs. Take the first step toward better hand and wrist health and contact us or schedule your appointment now!