Wrist Stretches

Wrist pain are often frustrating and inconvenient. It also can make work or basic day-to-day activities, like employing a computer or cooking a meal, harder .

Exercises can improve mobility and reduce the prospect of injury or reinjury. Wrist stretches are easy to try to to reception or at the office. When done properly, they will benefit a person’s overall wrist and hand health.

Anyone experiencing chronic pain or pain with numbness should visit a doctor for a radical diagnosis.

The following stretches can help improve strength and mobility:

To discover more evidence-based information and resources for healthy aging, visit our dedicated hub.

Wrist and hand stretches

A person should do the exercises below slowly and gently, that specialize in stretching and strengthening. If the stretch hurts, stop.

The following wrist and hand stretches may improve strength and mobility:

1. Raised fist stretch

Raised fist stretch

To do this stretch:

  • Start together with your arm up beside your head, together with your hand open.
  • Make a fist, keeping your thumb outside of it.
  • Slide your fingers toward your wrist until you are feeling a stretch.

2. Wrist rotations

Wrist rotations

To do this stretch:

  • Stretch your arm call at front of you.
  • Slowly, point the fingers down until you are feeling a stretch. Use the opposite hand to softly pull the raised hand toward the body. Hold this position for 3–5 seconds.
  • Point the fingers toward the ceiling until you are feeling a stretch. Use the opposite hand to softly pull the raised hand toward the body. Hold this position for 3–5 seconds.
  • Repeat this 3 times .

3. Prayer position

Prayer position

To do this stretch:

  • Sit together with your palms together and your elbows on the table during a prayer position.
  • Lower the edges of the hands toward the table until you are feeling a stretch. Keep your palms together. Hold this position for 5–7 seconds.
  • Relax.
  • Repeat this 3 times .

4. Hooked stretch

Hooked stretch

To do this stretch:

  • Hook one elbow under the opposite and pull both arms towards the middle of the torso. you ought to feel a stretch in your shoulders.
  • Wrap one arm round the other in order that the palms are touching.
  • Hold the position for 25 seconds.
  • Switch arms and repeat it on the opposite side.

5. Finger stretch

finger stretch

To do this stretch:

  • Bring the pinky and ring fingers together.
  • Separate the center and index fingers from the annualry .
  • Repeat the stretch 10 times.

6. Fist-opener

Fist opener

To do this stretch:

  • Make a fist and hold it ahead of you.
  • Stretch your fingers until your hand is flat and open, with the fingers together.
  • Repeat the movements 10 times.

7. Sponge-squeeze

Sponge squeeze

To do this stretch:

  • Squeeze a sponge or stress ball, making a fist.
  • Hold the position for 10 seconds.
  • Relax.
  • Repeat this 10 times.

8. windscreen wiper wrist movement

To do this stretch:

  • Start together with your hand face down on a table.
  • Gently, point the hand to at least one side as far because it can go without moving the wrist. Hold it there for 3–5 seconds.
  • Do an equivalent on the opposite side.
  • Repeat the movement 3 times on all sides .

9. Thumb pull

To do this stretch:

  • Grab your thumb with the opposite hand.
  • Gently pull the thumb backward, faraway from the hand.
  • Hold the stretch for 25 seconds.
  • Repeat it on the opposite thumb.

10. Alternate finger stretch

To do this stretch:

  • Bring the center and ring fingers together.
  • Separate the pinky and index fingers from them.
  • Repeat the stretch 10 times.

11. Wrist-strengthener

To do this stretch:

  • Get into position on your hands and knees, with the fingers pointing toward the body.
  • Slowly lean forward, keeping your elbows straight.
  • Hold the position for 20 seconds.
  • Relax, then repeat the stretch.

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