Wrist pain can be discomforting that could interfere with your daily routine. Here are seven exercises that can help improve wrist mobility and strength.
Wrist Circles
Extend your arm forward and make gentle circles with your wrist, moving clockwise and counterclockwise. Perform this exercise for several repetitions in each direction.
Wrist Flexion and Extension
Maintain a straight arm position with your palm facing downward. Slowly bend your wrist upward, pointing your fingers towards the ceiling. Then, slowly lower your wrist, bending it downward. Repeat this flexion and extension movement for several repetitions.
Wrist Deviation
Ensure your forearm is supported either on a table or your thigh. Tilt your wrist to the left, bringing your thumb towards your pinky finger. Return to the starting position and tilt your wrist to the right, bringing your pinky finger towards your thumb. Repeat this side-to-side movement for several repetitions.
Fist Squeeze
Make a fist with your affected hand, squeezing it gently. Sustain the fist grip for a brief period before letting go. Repeat this exercise for several repetitions, gradually increasing the intensity of the squeeze if it feels comfortable.
Wrist Extension Stretch
Extend your affected arm in front of you, palm facing down. Use your other hand to gently bend your wrist backwards until you feel a gentle stretch in your forearm. Maintain the stretch for 15-30 seconds, then release. Repeat this stretch a few times.
Wrist Flexion Stretch
Extend your affected arm in front of you, palm facing up. Use your other hand to gently bend your wrist downward until you feel a gentle stretch in your forearm. Maintain the stretch for 15-30 seconds, then release. Repeat this stretch a few times.
Finger and Thumb Stretch
Extend your affected arm forward while keeping your palm facing downward. Gently stretch your fingers apart, spreading them wide. Then, bring your fingers and thumb together, touching them. Repeat this stretching motion for several repetitions.
Conclusion
Remember to start these exercises gently and gradually increase the range of motion or intensity as tolerated. If any exercise causes pain or discomfort, stop immediately and consult with a healthcare professional.