Exercises for Wrist Pain

Four practical exercises to help train your wrist and reduce pain

Our hands and wrists are constantly in motion, working hard for us everyday. It is because they are constantly in motion that we commonly overlook these joints when it comes to exercise and therapy. Through heavy strain, repetitive movements and incorrect posture, wrist pain is a common issue that can worsen overtime if left unattended. Regularly performing exercises to strengthen the wrists will help you to keep the joints healthy, resilient, and pain-free.

Healing through movement

You don't have to go to the gym or change your routine to train, strengthen, and stretch your wrists. Below are four simple exercises that you can do with little effort at home or at work on a break. By regularly strengthening and training your wrists you make a decisive contribution to relieving your pain and preventing future problems.

Talk to your doctor!

It is important to consult your physician before beginning any exercise regime. If any of the below exercises cause pain, please stop performing them immediately.

Wrist braces and orthoses can help to give you the extra support and stability you need to gently start training an d exercising your joints. Bauerfeind wrist braces can provide additional support, stabilizes the joint, relieve pain and activates the muscles. They promote faster regeneration and contributes to safe mobilization.

Learn More About Bauerfeind Wrist Braces & Orthoses

Wrist Exercise 1:

Flexion and extension of the wrist

For this exercise you need a light weight, for example a small water bottle.

Hold the weight in your hand. Rest your forearm on a table so that your hand hangs over the edge with your palm facing up.

Now lift your wrist up so that your palm and forearm come together. At the highest point, hold the position for about two seconds, then return to the starting position.

To train the opposite side aswell, turn your forearm so that your palm is facing down.

Perform 15 to 20 reps per side, for a total of three sets per arm.

Tip: Concentrate on doing the movement as evenly and controlled as possible and with as full a range of motion as possible. If the exercise is too easy, you can find a heavier object.

Wrist Exercise 2:

Wrist rotator strengthening

As in exercise 1, start with a light weight in your hand, and place your forearm on a table so that your hand extends over the edge of the table and the palm of your hand is facing up.

Now slowly turn your palm toward the floor while holding the weight.

Make sure you only work your wrist and forearm and don't rotate the rest of your body - your shoulders stay where they are.

Remain briefly in the final position before rotating your palm back up.

Perform 15 to 20 reps per side, for a total of three sets per arm.

Wrist Exercise 3:

 Wrist stretch

Extend your arm forward, parallel to the floor with the back of your hand pointing toward the ceiling. 

Now, with the other hand, press the extended hand down or towards you until you feel a stretch, but no pain. 

Hold this position for 20 to 30 seconds, then switch arms. 

Perform 2-3 reps per each arm.

Wrist Exercise 4:

Roll out forearm: massage and relaxation

A foam roller, a tennis ball or a small water bottle can be used for this exercise.

Place the roll on a table and place your wrist on it, palm facing up.

Place your free hand on your forearm and press it lightly into the roll, so that some pressure is created. 

Now roll very slowly from your wrist to your elbow and back again. Stay on the muscles as much as possible and don't roll over the bony structures. 

If you encounter hardening or painful points, stop for a moment and move your arm back and forth or increase the pressure slightly. 

After about two minutes, turn your palm toward the floor and massage the inside of your forearm. Then switch arms.


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