Wrist Pain Relief Exercises: 12 Best Stretches & Range of Motion Movements

Wrist pain can interfere with daily activities, whether from excessive typing, weightlifting, or conditions like carpal tunnel syndrome ^[1].

Strengthening and stretching your wrist joint can help relieve wrist pain, improve wrist function, and prevent further injury. Below, you’ll find step-by-step instructions for the best wrist pain relief exercises.

1. Wrist Flexor Stretch

You can do this exercise while seated or standing.

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Extend one arm in front at chest level, palm facing up.
• Engage your core muscles.
• With your opposite hand, gently pull your fingers downward until you feel a comfortable stretch in your forearm.
• Hold the position for 30 seconds until you feel a moderate stretch in the forearm.
• Relax and repeat the movement on the other side.

2. Wrist Extensor Stretch

You can do this exercise while seated or standing.

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Engage your core muscles.
• Extend one arm with palm facing down.
• Use your opposite hand to gently pull your fingers back toward your body, ensuring the stretch is felt along the top of your forearm.
• Hold the position for 30 seconds.
• Relax and repeat the movement on the opposite side. 

3. Wrist Circles

You can do this wrist pain relief exercises while seated or standing.

• Begin in an upright standing position with your feet hip-width apart and maintain good alignment with your head, shoulders, hips, and legs.
• Extend your arms in front at chest level.
• Engage your core muscles.
• Slowly rotate your wrists in smooth, controlled circles—first clockwise, then counterclockwise—keeping your arms steady.
• Perform 10 circles in each direction.

4. Prayer Stretch

You can do this exercise while seated or standing.

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Engage your core muscles.
• Press your palms together in front of your chest with your fingers pointing upward, forming a prayer position.
• Ensure your forearms are parallel to the floor.
• Hold the position for 30 seconds.
• Relax and repeat the movement with 3 repetitions.

5. Rubber Band Finger Stretch

You can do this exercise while seated or standing.

• For this wrist pain relief exercises, place a rubber around your fingers and thumb.
• Slowly spread your fingers wide against the resistance of the band.
• Hold the position for a few seconds, then relax.
• Repeat the movement with 10 repetitions.
• Repeat the movement on the opposite hand.

6. Wrist Curls (Using Light Weight)

• Begin in an upright sitting position on a bench with your knees bent and feet flat on the floor.
• Maintain good alignment with your upper body.
• Hold a small weight on each hand with palms facing up.
• Rest your forearms on a flat surface with your wrist hanging at the end. 
• Slowly lower the weights, then curl your wrist back up.
• Repeat the movement with 10 repetitions.

7. Reverse Wrist Curls

• For this wrist pain relief exercises, begin in an upright sitting position on a bench with your knees bent and feet flat on the floor.
• Maintain good alignment with your upper body.
• Hold a small weight on each hand with palms facing down.
• Rest your forearms on your knees,  wrist hanging at the end.  
• Slowly lower the weights, then curl your wrist back up.
• Repeat the movement with 10 repetitions.

8. Wrist Supination

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Extend your arms on the side at shoulder level, fingers and palms facing down, then lift your hands with fingers pointing towards the ceiling and palms facing to the side.
• Hold each position for a few seconds.
• Repeat the movement with 10 repetitions.

9. Self-massage of the Wrist

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Use your opposite hand to massage your wrist.
• Repeat the movement on the opposite wrist.

10. Roll Out With the Ball

For this movement, use a massage ball, tennis ball, or lacrosse ball.

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Place the massage ball around your wrist area.
• Use your opposite hand to massage your wrist using the massage ball.
• Repeat the movement on the opposite wrist.

11. Thumb Abduction and Adduction 

• For this wrist pain relief exercises, place one hand with the palm facing up on top of a flat surface.
• Move and bring the thumb on top of your palm.
• Hold the position for a few seconds and return to the starting position.
• Repeat the movement with 10 repetitions.
• Relax and repeat the movement on the opposite hand. 

12. Wrist Stretch

You can do this exercise while seated or standing.

• Begin in an upright standing position with your feet hip-width apart, and maintain good alignment with your head, shoulders, hips, and legs.
• Extend one arm in front at chest level, with palms facing up.
• Use your opposite hand to support your extended arm.
• Engage your core muscles, then rotate your hand from side to side in a slow and controlled movement.
• Relax and repeat the movement on the opposite hand.

Best Stretches for Wrist Pain

Stretching is a vital component of wrist pain ^[2] relief, as it helps release tension, improves flexibility, and reduces stiffness in the wrist joint and surrounding muscles. The wrist flexor stretch, prayer stretch, and wrist extensor stretch help release tension in the wrist joint, forearm, and tendons. Regular stretching reduces stiffness, alleviates pain, and enhances range of motion.

Dr. David L. Helfet ., an orthopedic surgeon specializing in hand and wrist injuries, underscores the critical role of strengthening and stretching exercises in alleviating wrist pain.

According to Dr. Helfet, incorporating wrist flexor and extensor stretches, along with grip-strengthening exercises using a softball or therapy putty, can improve flexibility, decrease stiffness, and enhance wrist functionality.

Dr. Helfet suggests incorporating exercises like wrist flexor and extensor stretches, as well as grip strengthening using a soft ball or therapy putty. He highlights that consistent practice can improve flexibility, reduce stiffness, and alleviate pain, ultimately enhancing overall wrist function.

Additionally, he recommends consulting with a physical therapist for tailored exercises based on individual needs.

Wrist Range of Motion Exercises

Simple movements can enhance wrist mobility and prevent sharp pain. Wrist circles, finger lifts, and wrist curls help maintain flexibility and reduce stiffness. Incorporate these into your routine for better wrist function.

Additional Self-Care Tips for Wrist Pain

• Rest & Recovery: Minimize repetitive wrist movements and take regular breaks to prevent overuse injuries.
• Ice & Heat Therapy: Apply ice to reduce inflammation or use a warm compress for stiffness relief ^[3].
• Maintain Proper Ergonomics: Adjust your workstation to keep your wrists in a neutral position.
• Consult a Physical Therapist: If pain persists, a healthcare provider or physical therapist can recommend a tailored treatment plan.

Final Thoughts

Incorporating wrist exercises into your routine is crucial for maintaining mobility, reducing the risk of conditions like carpal tunnel syndrome, and enhancing overall wrist health. Regular practice can alleviate pain, restore range of motion, and support your ability to perform daily tasks with ease.

Consistently practicing these stretches and strengthening movements can help alleviate pain, restore wrist range of motion, and support daily activities. If discomfort continues, seek guidance from a healthcare provider or physical therapist to prevent further injury and enhance long-term wrist health.

If you want to finally get rid of your wrist pain forever and dominate your workouts again, then click here to check out The Top 10 Morning Movements to Loosen Up Your Joints!

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