Five Wrist Exercises to Help Increase Strength and Flexibility

Our wrists and hands are constantly being used daily. On our computers, iPADS, or tablets and using a mouse to scroll on the screen. And do not forget texting and the use of our cell phones.  Unfortunately, wrists are often overlooked as an area that should get regular treatment.  Below are five exercises to help move your wrists and hands around and increase strength and flexibility. 

1. Wrist Flexor and Extensor Stretch: This stretch helps promote flexibility and reduce tension in the forearm and wrist muscles that allow us to flex and extend our wrists. A study published in the Journal of Orthopaedic & Sports Physical Therapy (2015) found that wrist stretching exercises helped improve wrist flexibility and reduce discomfort in people with repetitive strain injuries.
   • Begin in a seated or standing position with your arms extended in front of you.
   • With one hand, gently bend the other hand’s wrist downward (flexion) until you feel a light comfortable stretch in your forearm.
   • Hold the stretch for 15-20 seconds and then release.
   • Next, gently bend your wrist in the opposite direction (extension) and hold the stretch for 15-20 seconds.
   • Perform the stretch 2-3 times on each side.

2. Wrist Circles: Wrist circles are wonderful to help reduce stiffness and improve wrist function.  It helps promote synovial fluid circulation and enhance joint mobility. A study in 2018 in the Journal of Bodywork and Movement Therapies suggested that joint circling exercises could improve range of motion and potentially decrease discomfort in people with wrist injuries.
   • Extend your arms in front of you or place your hands on a flat surface (eg. table).
   • Slowly rotate your wrists in a circular motion, first in one direction for 10 repetitions then in the other direction for 10 repetitions.

3. Wrist Flexor Strengthening: Strengthening the flexor muscles is important for grip strength and reducing strain during repetitive movements. A study published in 2019 in the Journal of Strength and Conditioning Research showed that wrist flexor exercises improved grip strength and forearm muscle activation, which helps enhance wrist strength.
   • Sit or stand with your arms at your sides and palms facing downward.
   • Hold a lightweight dumbbell (1-2lbs) in your hand, or use a resistance band looped around your fingers.
   • Slowly curl your wrist upward, bringing the weight or resistance band towards your body. Then lower the weight back down in a controlled manner.
   • Perform 10 repetitions of 2-3 sets per side.

4. Wrist Extension Strengthening: Working on strengthening the wrist extensor muscles helps balance the strength between the flexors and extensors.  This helps reduce the risk of imbalances and overuse injuries. A study in the Journal of Hand Therapy in 2018 demonstrated that wrist extensor strengthening exercises effectively improved grip strength and wrist stability in people with wrist injuries.
   • Sit or stand with your arms at your side and palms facing upward.
   • Hold a lightweight dumbbell (1-2lbs) in your hand, or a resistance band looped around your fingers with your palm facing down.
   • Slowly raise your wrist, bringing the weight or resistance band towards the ceiling.
   • Lower the weight back down in a controlled manner.
   • Perform 10 repetitions of 2-3 sets on each side.

5. Isometric Wrist Exercises: Isometric exercises are static muscle contraction exercises. There is no joint movement. Isometric exercises can help increase wrist stability and strength. A study in 2019 published in the Journal of Back and Musculoskeletal Rehabilitation found that isometric exercises improved hand strength and function in people with wrist discomfort.
   • Start in a seated or standing position.
   • Create resistance by pressing the palms of your hands together in front your chest.
   • Hold the contraction for 10-15 seconds, maintaining steady pressure.
   • Repeat 2-3 times.

Remember to perform exercises in a pain-free range of motion.  If you experience any pain or discomfort stop the exercise immediately and consult a health care provider for more personalized guidance.