Certified Business
With over 1 million orders
Wrist Joint Pain Exercises: Strengthen, Stretch, and Support Your Wrists
Wrist Joint Pain Exercises can help relieve discomfort, improve flexibility, and strengthen your wrists. Regular stretching and strengthening movements reduce stiffness and support long-term joint health. Keep reading below for the best exercises to try.
Wrist Joint Pain Exercises: Table of Contents
- Stretching Exercises for Wrist Flexibility
- Strengthening Wrist Joint Pain Exercises for Better Wrist Support
- Ergonomic and Lifestyle Adjustments for Wrist Health
- Support Your Wrists with the Right Joint Care
Have you tried wrist joint pain exercises?
Wrist pain is a persistent issue for many people, especially those with arthritis, rheumatoid arthritis (RA), or wrist injuries. Conditions like these can cause stiffness, swelling, and discomfort, making everyday tasks challenging. Fortunately, regular exercises can help improve flexibility, strengthen the muscles around the wrist joint, and provide better support. Whether you're dealing with arthritis-related pain or recovering from an injury, incorporating these exercises into your routine can improve mobility and reduce discomfort.
Below, we outline effective wrist joint pain exercises tailored for individuals who suffer from pain, arthritis, or joint injuries. These movements are designed to promote flexibility, restore function, and prevent further strain.
Stretching Exercises for Wrist Flexibility
Wrist Flexor Stretch
Many arthritis sufferers experience stiffness due to inflammation in the wrist joint. This stretch helps relieve tension and improve range of motion.
How to do it: Extend one arm straight in front of you, palm facing up. Use your other hand to gently pull back on the fingers until you feel a stretch along your wrist and forearm.
Why it helps: Reduces stiffness, enhances circulation, and eases tension in the wrist flexors, which can become tight due to inflammation.
Hold for: 15-30 seconds
Repeat: 2-3 times per hand
Wrist Extensor Stretch
For individuals with RA or repetitive strain injuries, the extensor muscles on the back of the wrist can become tight and painful. This stretch helps ease discomfort and improve flexibility.
How to do it: Extend one arm straight, palm facing down. Use your opposite hand to press the back of your hand downward until you feel a stretch on the top of your wrist and forearm.
Why it helps: Relieves tightness caused by overuse and reduces strain on inflamed tendons.
Hold for: 15-30 seconds
Repeat: 2-3 times per hand
Wrist Circles
Arthritis often leads to joint stiffness and reduced mobility. Wrist circles gently loosen the joint and promote circulation.
How to do it: Hold your hand out in front of you and slowly rotate your wrist in a circular motion.
Why it helps: Encourages joint lubrication and increases flexibility, making movement easier.
Perform: 10 rotations clockwise, then 10 counterclockwise
Strengthening Wrist Joint Pain Exercises for Better Wrist Support
Finger Squeeze with a Soft Ball
Weak grip strength is a common issue for those with arthritis or recovering from wrist injuries. Strengthening the hand and wrist muscles can improve function and reduce strain.
How to do it: Hold a stress ball, rolled-up sock, or small sponge in your hand. Squeeze firmly for 3 seconds, then release.
Why it helps: Strengthens the muscles that support the wrist, reducing fatigue and improving grip strength.
Perform: 10-15 repetitions per hand
Wrist Curl with Light Resistance
Arthritis and joint pain can weaken the muscles that support the wrist, leading to instability. This exercise helps rebuild strength.
How to do it: Hold a light weight (a small dumbbell or a can of food) in your hand, palm facing up. Slowly curl your wrist upward, hold briefly, and then lower it back down.
Why it helps: Increases wrist stability, helping to prevent further strain or injury.
Perform: 8-12 repetitions per side
Progression: Increase weight gradually as strength improves
Ergonomic and Lifestyle Adjustments for Wrist Health
The way you interact with tools and devices daily can significantly impact wrist health. In addition to wrist joint pain exercises, using ergonomic products designed for wrist support can minimize unnecessary pressure and encourage a more natural hand position.
Use Ergonomic Tools to Reduce Strain
Wrist-friendly keyboards and mice: A standard keyboard and mouse can force the wrist into awkward positions, increasing stress on the joint. Ergonomic options provide better wrist alignment, reducing strain during prolonged computer use.
Wrist rests: If you spend hours typing or using a mouse, a cushioned wrist rest can support your wrist and maintain proper positioning.
Adjustable desk and chair height: Proper posture is essential in preventing wrist strain. A desk and chair set at the correct height will keep your wrists in a neutral position rather than bent or strained.
Supportive tools for daily tasks: Consider using jar openers, easy-grip utensils, and padded handles for household chores. These reduce the effort required from your wrist, preventing overuse injuries.
Take Frequent Breaks to Avoid Overuse Injuries
Repetitive movements—such as typing, writing, or using tools—can put stress on your wrists over time. Taking short, intentional breaks can help reduce fatigue and prevent inflammation.
Follow the 20-30 minute rule: Pause every 20-30 minutes to stretch and move your hands and wrists. Even a short break can relieve built-up tension.
Stretch and rotate your wrists: Gentle stretching exercises can improve flexibility and circulation. Try rotating your wrists in small circles, flexing and extending your fingers, or stretching your palm against a flat surface.
Change tasks regularly: If possible, alternate between different activities throughout the day to give your wrists time to recover.
Modify Your Grip for Less Strain
The way you grip objects can have a huge impact on wrist health. A tight or awkward grip can increase strain, while a more relaxed, ergonomic grip reduces stress on the joints.
Use larger grips: Tools with thicker handles—like pens, cooking utensils, and toothbrushes—require less force to hold, reducing strain on your wrists.
Avoid forceful twisting motions: Opening jars, turning doorknobs, or using screwdrivers can put excessive strain on the wrist. Use assistive tools to make these tasks easier.
Loosen your grip when writing or holding objects: Holding a pen or utensil too tightly can fatigue your hand and wrist quickly. Try using a relaxed grip to minimize tension.
Wear Wrist Support When Needed
Braces, compression sleeves, and other wrist supports can offer additional stability and reduce pain, especially during activities that strain the wrist.
Wrist braces for stability: If you experience frequent wrist pain, a brace can help keep your wrist in a neutral position, preventing excessive movement that might cause discomfort.
Compression sleeves for swelling and circulation: These can provide mild compression to reduce swelling and improve circulation, making them a great option for those with arthritis or inflammation.
Use support at the right times: While wrist support can be helpful, it's essential not to over-rely on it. Using a brace occasionally—such as during high-strain activities or while sleeping—can help prevent discomfort without causing the wrist to weaken.
Support Your Wrists with Wrist Joint Pain Exercises and the Right Joint Care
While exercises can relieve wrist pain and improve function, additional support is often needed, especially for individuals with arthritis or past injuries. Joint braces and compression sleeves from Dr. Arthritis offer targeted relief by stabilizing the wrist and reducing strain. Whether managing arthritis symptoms or recovering from an injury, Dr. Arthritis wrist supports provide comfort, stability, and relief for long-term wrist health.
