Midtown Manhattan 36 W 44th St Ste 914 New York, NY 10036

Wrist Exercises

Prayer Stretch

Prayer Stretch Exercise
  1. Stand or sit with your elbows bent and palms together in front of your chest as if you’re praying.
  2. Bring your hands up to a level that your fingertips are just beneath your chin.
  3. Keeping your palms pressed together and close to your tummy, gently pull your hands down toward your waist until you feel a gentle stretch on the inner side of your forearms.
  4. Hold this pose for a count of 15 to 30 seconds.
  5. Repeat 2 to 4 times.

Wrist Flexor Stretch

Wrist flexor stretch Exercise
  1. Straighten out your arm in front of you with your palm facing up.
  2. Turn your wrist down with your fingers pointing down towards the floor.
  3. Grasp the mid palm of the affected hand with the palm side of your unaffected hand.
  4. Then using your unaffected hand, gently pull your outstretched hand further down towards the floor until you feel a gentle stretch in your forearm.
  5. Hold for a few seconds.
  6. Relax and repeat 2 to 4 times.

Wrist Extensor Stretch

Wrist extensor stretch Exercise
  1. Straighten out your arm in front of you with your palm facing down.
  2. Bend your wrist with your fingers pointing down towards the floor.
  3. Grasp the back of the affected hand with the palm side of your unaffected hand.
  4. Then using your unaffected hand, gently pull your outstretched hand farther down towards the floor until you feel a gentle stretch in your forearm.
  5. Hold for a few seconds.
  6. Relax and repeat 2 to 4 times.

Wrist Flexion and Extension

Wrist flexion and extension Exercise
  1. Bend your palm toward the ground with your fingers pointing down. Hold this wrist flexion for a count of 6 seconds.
  2. Then move your wrist upwards while closing it into a fist until you feel a gentle stretch. Hold this wrist extension for a count of 6 seconds.
  3. Return to the starting position and repeat at least 8 to 12 times.

Hand Flips

Hand flips Exercise
  1. Sit comfortably.
  2. With your forearm resting on your thigh, place your affected hand palm down on your thigh.
  3. Turn your hand over so the back of your hand now rests on your thigh with your palm facing up.
  4. Then, flip your hand again so your palm faces down.
  5. Keep alternating between palm up and palm down while aiming for at least 12 to 15 reps.

Wrist radial and Ulnar Deviation

Wrist radial ulnar deviation Exercise
  1. Stretch your affected hand toward the ceiling with the palms facing in front of you.
  2. Gently swing your hand to one side as far as possible. Hold it for a count of 6 seconds.
  3. Then swing to the other side as far as you can. Hold it there for a few seconds.
  4. Return to the starting position.
  5. Repeat 8 to 12 times.

Resisted wrist extension

Resisted wrist extension Exercise
  1. Grab an exercise band and sit in a chair with your legs somewhat spread out apart.
  2. Bend a little forward.
  3. Rest the forearm of the affected side on your lap, bending your elbow at 90° such that your hand and wrist come to rest on your knee.
  4. Lightly loop one end of the band around the palm of your affected hand, which must be facing down.
  5. Anchor the other end of the exercise band under your foot on the side of the affected arm.
  6. Gently pull the band up by turning your wrist up for a count of 2.
  7. Then slowly drop your wrist down to a count of 5.
  8. Aim for a minimum of 8 to 12 reps.

Resisted wrist flexion

Resisted Wrist Flexion Exercise
  1. Grab an exercise band and sit in a chair with your legs somewhat spread out apart.
  2. Bend a little forward.
  3. Place your affected forearm on your thigh. Then, bend your elbow at 90° such that your hand and wrist come to rest on your knee.
  4. Lightly loop one end of the band around the palm of your affected hand. Your palm must be facing up.
  5. Anchor the other end of the exercise band under your foot on the side of the affected arm.
  6. Lightly loop one end of the band around the palm of the affected hand. Your palm must be facing up.
  7. Gently pull the band up by moving your wrist up for a count of 2.
  8. Then slowly drop your wrist down to a count of 5.
  9. Aim for a minimum of 8 to 12 reps.

Resisted radial deviation

Resisted Radial Deviation Exercise
  1. Grab an exercise band and sit in a chair with your legs somewhat spread apart.
  2. Lean a bit forward.
  3. Rest the forearm of the affected side on your lap so that your affected hand and wrist come to rest in front of your knee.
  4. Making a fist, hold one end of a resistance band and cover the fist with your thumb as if you are holding a hammer.
  5. Anchor the other end of the band around the bottom of your foot on the same side.
  6. Gently pull your wrist up for 2 seconds. Then drop it down to a count of 6 seconds.
  7. Aim for at least 4 sets of 8 to 12 repetitions.

Resisted ulnar deviation

Resisted ulnar deviation Exercise
  1. Grab an exercise band and sit in a chair with your legs somewhat spread apart.
  2. Lean a bit forward.
  3. Rest the forearm of the affected side on your lap. Then, bend your elbow so your affected hand and wrist come to rest on the inner side of your knee.
  4. Making a fist, hold one end of a resistance band with your palm facing down and inward.
  5. Loop the other end of the band around the bottom of your foot on the side opposite to the one holding the band.
  6. Gently bend your wrist out toward your thigh. Then slowly turn your wrist back to the starting position.
  7. Do at least 4 sets of 8 to 12 repetitions.

Resisted forearm pronation

Resisted forearm pronation Exercise
  1. Grab an exercise band and sit in a chair with your legs somewhat spread apart.
  2. Lean a bit forward.
  3. Rest the forearm of the affected side on your lap so that your affected hand and wrist come to rest in front of your knee.
  4. Hold one end of a resistance band in the affected hand. Your palm must be facing up with the band loosely encircling your palm.
  5. Anchor the other end of the band beneath your foot on the same side of your body as the affected arm.
  6. Keeping your wrist straight, slowly rotate your wrist in towards your thigh for a count of 2 so your palm faces down now. Then rotate your wrist back up to the starting position for a count of 5.
  7. Aim for 4 sets of 10.

Resisted supination

Resisted supination Exercise
  1. Grab an exercise band and sit in a chair with your legs somewhat spread apart.
  2. Lean a bit forward.
  3. Rest the forearm of the affected side on your lap so that your affected hand and wrist come to rest in front of your knee.
  4. Hold one end of a resistance band in the affected hand. Your palm must be facing down with the band loosely encircling your palm.
  5. Loop the other end of the band under your foot on the same side of your body as the affected arm.
  6. Keeping your wrist straight, slowly rotate your wrist out away from your thigh for a count of 2 so your palm faces up now. Then rotate your wrist back down to the starting position for a count of 5.
  7. Aim for 4 sets of 10.

Intrinsic flexion

Intrinsic Flexion Exercise
  1. Flex your hand at the point where your fingers join your hand. Do not bend your thumb and the rest of the joints of your fingers.
  2. Slowly straighten your fingers back while keeping your wrist in line with your fingers and thumb.
  3. Return to where you started, with your hand bent.
  4. Aim for at least 8 to 12 reps.
  5. Switch hands and repeat steps 1 through 4, even if only one hand is sore.

MP extension

MP extension Exercise
  1. Rest your unaffected hand on a desk with your palm facing sideways.
  2. Encircle your fingers of the affected hand over the thumb of your healthy hand.
  3. Bend the fingers of your good hand like you are making a fist with your good hand.
  4. Then, with the affected finger, straighten the curled knuckles of your good hand only at the point where your fingers meet your hand. This will leave you with the top two knuckles of your fingers in a bent position, with your fingers resembling a hook.
  5. Slowly extend all your fingers.
  6. Rest and repeat at least 8 to 12 times.

Thumb adduction abduction

Thumb adduction abduction Exercise
  1. Raise your affected hand with your palm facing sideways.
  2. Keeping your fingers and thumb close to each other, point them up towards the ceiling.
  3. Move your thumb away from the rest of your fingers in a plane perpendicular to your palm (a movement known as abduction).
  4. Hold your thumb in abduction for a count of 6.
  5. Then slowly return to the starting position, with your thumb resting against your index/pointing finger (a movement known as adduction).
  6. Aim for at least 8 to 12 reps.
  7. Switch sides, and repeat steps 1 through 5.

Thumb flexion extension

Thumb flexion extension Exercise
  1. Sit at a desk and rest your forearm and hand on a desk with your thumb pointing up.
  2. Bring your thumb inward across your palm until your thumb meets the base of your pinky finger.
  3. Hold for a count of 6.
  4. Aim for at least 8 to 12 reps.
  5. Switch hands, and repeat steps 1 through 3.

Elbow flexion and extension

Reisted elbow flexion Exercise
  1. Stand or sit with your arms by your sides.
  2. With your palm facing up, slowly bend the elbow of your affected arm up toward you as far as you can do without any discomfort. Slow down if you develop any pain.
  3. Then slowly straighten your arm down as much as possible.
  4. Aim for at least 2 sets of 4.
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