5 Easy Stretches for Pain in the Wrist

PPhysiotherapy for Wrist pain
(Last Updated On: December 1, 2017)

Wrist pain can make even the most mundane of tasks seem difficult. This pain is quite common because we utilize our hands for every single task, especially those who work on the computer all day long and spend several hours typing and browsing the internet.

Did you know? Our hands and wrists comprise of 27 bones, along with several nerves, muscles, tendons, and ligaments. Keeping in mind that we use our hands almost 24/7, stretching and having a mini workout routine for your wrist will help you and go a long way in providing relief from any pain.

Benefits of Wrist Stretches 

  • Helps you get rid of any pain and discomfort
  • Improves blood circulation
  • Prevents muscle cramps
  • Prevents tension and mental block
  • It improves the range of motion
  • It provides you a much-needed break from your work

Stretches for your wrists

    Shake it 

This is an extremely simple exercise, yet very much beneficial for you.

How to do this stretch?

  • Spread your fingers and shake your hands as if you are air drying them.
  • Don’t do it harshly, but gently and slowly.
  • Do this every hour for at least 2 minutes.
  • If you are someone who cannot spare those 2 minutes every hour, then you can also fit this routine in the morning or do it every 4-5 hours.
  • This will not only get rid of the pain, but it will also make your wrists strong.                                                                                                                                           Squeeze and Release

This exercise is as simple as it sounds. You can do this any place and anytime, even in the middle of your work.

How to do this stretch?

  • Make a firm fist with both your hands, by curling your fingers towards the insides of your palm with the thumb on top of the fingers.
  • Now release the fist slowly until all your fingers are spread out.
  • Do this for a minute every hour and it will do wonders.
  • This exercise helps you prevent any wrist pain and gets rid of all the tension and stress from your body.                                                                                                                                                                                                                                 Wrist extension

This exercise is a piece of cake for you and you are probably already doing it unknowingly.

How to do this stretch?

Version 1

  • Extend your arms completely.
  • Now, pull your fingers towards you by applying a little pressure with your other hand.
  • Make sure you do this stretch either sitting or standing straight.
  • Do this for about 10-20 seconds every 2 hours.

Version 2

  • Keep your arms straight and fist your palms loosely.
  • Bend your wrist down and then up. You can also add a little pressure using your other hand.
  • Do this for about 10 seconds every 2 hours.
  • Once you are done, just shake your hands.                                                                                                                                                                                                Circle of wrist

The name says it all. It is simple,yet effective.

How to do this stretch?

  • Keep your arms straight.
  • Fist your palms firmly.
  • Now, move your wrists gently.
  • First, go clockwise and then anticlockwise.
  • Before doing this stretch, sit or stand in a comfortable position.
  • Do this every three hours for about a minute.                                                                                                                                                                                     Hands together

This stretch is not only beneficial for your wrists, but it will also help you relax.

How to do this stretch?

  • To do this routine, bring your hands together in a prayer position.
  • Now, keeping your hands together, spread your fingers apart, as far as you can go. And then relax. Do this for a minute every couple of hours.
  • This exercise will also help you come up with new ideas and relieve your tension.

Other tips to get rid of your wrist pain and keeping it healthy

  • Practice yoga every day.
  • Eat green leafy vegetables every day.
  • Include omega-3 fatty acids, vitamin C and vitamin E in your diet.
  • Whenever you experience inflammation of your wrists, ice it.
  • Make sure you practice your wrist exercise after a hot shower as they get warmed up and will be less stiff.

If the above exercises do not bring in much relief, consider availing Physiotherapy




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Dr. Dolly Khanka is a Masters in Neuro Physiotherapy and has 4 years of experience in treating paralysis patient. Currently, she is working with Portea as a physiotherapist. Her constant endeavor to update her skills and passion for learning makes her stand out from the crowd.


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