5 Best Wrist Pain Relief Exercises

Okay, I have two videos for you today.

First, I’ll share the new Exercises For Injuries Fan Page video on foam rolling exercises that you can do to relieve calf tightness.

Second, I’m sharing a video on wrist tightness and pain. If you want to get rid of your wrist pain once and for all, these pain relief exercises are for you.

Enjoy!

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In today’s video, I wanted to go through the best wrist pain relief exercises.

Best Wrist Pain Relief Exercises

CLICK HERE to watch the video.

I had Jenna demonstrate the exercises.

#1 – Seated Wrist Rotations

Sit on a chair or on any good stable surface. Put your arms straight out front, slightly below shoulder height. Keep your wrist straight, and then move your hands in a circular motion. Do this 5 times in a clockwise and counterclockwise direction.

Seated Wrist Rotations

Perform 1 set of 5 reps in each direction; clockwise and counterclockwise. Intensity is light. This is a mobility and dynamic exercise, which helps in loosening up and dynamically stretching the muscles around the wrist.

#2 – Seated Wrist Extension

Sit on a chair or on any good stable surface. Put your arm straight out and bend your elbow. Slowly bend your wrist back towards you, pulling a little bit further back with your hand. Look for a light stretch at the back of your wrist. Hold the end position for about 5 seconds and relax. Repeat the same movements with your opposite hand.

Seated Wrist Extension

Perform 1 set of 5 reps on each hand, with a 5 second hold at the end position. Intensity is light. This a static stretch where you are lightly stretching the back of the arm to loosen up the muscles in the forearm.

#3 – Seated Wrist Flexion

Sit on a chair or on any good stable surface. Put your arm straight out front with your elbow bent against your body. Bend your wrist downwards, pushing a little bit further using your opposite hand, and hold the end position for about 5 seconds. Look for a light stretch in your forearm area. Repeat the same movements with your opposite hand.

Seated Wrist Flexion

Perform 1 set of 5 reps on each hand, with a 5 second hold at the end position. Intensity is light. Look for a light stretch in the forearm. The purpose of this exercise is to statically stretch the opposite side of the forearm.

#4 – Self-Massage of the Wrist

Sit on a chair or on any good stable surface. Put your arm straight out in front with your wrist in a neutral position, and your elbow bent against your body. Gently press on the muscles of your wrist using your other arm, targeting the wrist joint. Use a back and forth and up and down motion to work on the muscles and tendons in the wrist.

Do a couple of repetitions on one side for about 10 seconds, then move over to the other side.

Self-Massage of the Wrist

Perform 1 set of 10 seconds on each wrist, focusing on the front part of the wrist. The intensity can be light to moderate. The purpose of this exercise is to loosen up the tendons in the muscles in the wrist to have good movement and to help recover from wrist pain.

#5 – Roll out with the Ball

For this exercise, you can use a lacrosse ball, a tennis ball, a golf ball, a soft ball or a baseball.

Sit on a chair or on any good stable surface. Put your arm straight out front with your palms facing up and bend your elbow. Hold the ball in one hand, press it on the other hand and roll it up through the belly of the forearm. Do the movements for about 10 seconds in one arm, then proceed to the opposite arm.

Roll out with the Ball

Perform 1 set of 1 rep on each side, with 10 seconds on each arm. The intensity can be light to moderate. You are looking at self-massaging the belly of the forearm to loosen up the muscles in the forearm, which helps to decrease the stress on the wrist and overcome wrist pain.

Give these five exercises a go to help you relieve wrist pain.

If you want to finally get rid of your wrist pain forever and dominate your workouts again, then click here to check out the Fix My Wrist Pain System.

Take care!

Rick Kaselj, MS