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exercises for wrist pain

5 Exercises For Wrist Pain

Our wrists allow us to carry out a huge number of movements, but as many of these actions are repetitive, wrist pain is common, and for some people, it can be chronic and crippling.  

In some cases, simple exercises can help to strengthen muscles and improve flexibility, and in turn, alleviate the tenderness you’re experiencing.  

The physiotherapists at North West Physio see many patients who present with wrist pain, and there are many common exercises we prescribe during the treatment and management of their conditions. We share some of them below.  

But, before we discuss the exercises, we wanted to remind you that before you begin any exercise program for pain or the management of a condition, you should seek advice and a diagnosis from a qualified health professional – like a team member at North West Physio. 

Click here to schedule your appointment at one of our Brisbane clinics today.  

Wrist Pain Exercises With Pictures 

1. Wrist Flexor Stretch 

This exercise is useful for pain and tightness in the palm and front of the wrist and forearm. It improves the flexibility of these muscles. 

  1. Pull your fingers up towards your body until you feel a gentle stretch.  
  1. Hold for 20 seconds. 

2. Wrist Extensor Stretch 

This exercise is useful for pain and tightness in the back of the hand, wrist and forearm. This stretch enhances the flexibility of these muscles.  

  1. Pull your fingers down towards your body until you feel a gentle stretch.  
  1. Hold for 20 seconds. 

3. Tennis Ball Squeezes 

This exercise is useful for pain and weakness in the palm and front of the wrist and forearm. 

This movement aims to boost the strength and endurance of these muscles and helps to stabilise the wrist.  

  1. Gently squeeze a tennis ball in the palm of your hand.  
  1. Hold for 5 seconds 
  1. Repeat 10 times 

4. Finger Extension with a Rubber Band  

This exercise is useful for pain and weakness in the back of the hand, wrist and forearm. This action helps to stabilise the wrist and improves the strength and endurance of the associated muscles.  

  1. Place a rubber hand around the tips of your fingers. 
  1. Gently extend your fingers outwards.  
  1. Hold for 5 seconds and repeat. 

5. Wrist Circles 

This exercise is useful for pain and stiffness in the wrist and tight forearm muscles. It improves wrist mobility and forearm muscle flexibility.  

  1. Make a fist with your hand.  
  1. Rotate your hand 10 times, both clockwise and anticlockwise. 

Seeking Personalised Exercises for your Wrist Pain? 

When your wrist pain is more than just a niggle, it’s time to seek professional help and a proper diagnosis.  

If you’re based in Brisbane, a physiotherapist from North West Physio will be more than happy to design a personalised treatment plan and prescribe exercises that will be beneficial to you. 

Find the contact details for your closest clinic here.  

Learn more about the causes of wrist pain and conditions physiotherapy can help treat in our blog here.  

North West Physiotherapy is your one-stop pain relief and healthy living practice in Brisbane. With four clinics across North Brisbane; Everton ParkKeperra, Eatons Hill and Nundah our aim is to provide holistic healthcare solution to suit your specific lifestyle. 

Our services include Physiotherapy, Sports PhysioHydrotherapyPilates, PodiatryDry NeedlingMassageWomens Health, and Seniors Strength and Balance Classes. Please note that services vary across our clinics. 

Appointments available 6am – 7:30pm Monday to Friday, and 8am – 12:30pm on Saturdays. Book online here or call us on 07 3353 4111.