7 Wrist Stretches To Relieve Pain And Improve Mobility

You use your wrists every day for a variety of tasks, from typing on a keyboard to cooking dinner. All that use can lead to stiffness and pain. Depending on how active you are, you may also experience swelling, numbness, or weakness in your wrists. There are many possible causes of wrist pain, including repetitive motion injuries, arthritis, and carpal tunnel syndrome. No matter what the cause, there are some simple stretches you can do to help relieve your pain and improve your mobility. In this article, we’ll take you through 7 of the best wrist and hand exercises for computer users (and anyone else suffering from wrist pain). We’ll also review some causes of wrist pain and give at-home self care tips.

Does Stretching Help Wrist Pain?

Stretching does not cure wrist pain, but it can help alleviate symptoms. When you stretch, you increase the flexibility of your muscles and tendons. This may help reduce inflammation and improve your range of motion.

Stretching is just one part of a well-rounded approach to managing wrist pain. You should also focus on strengthening the muscles around your wrists and taking regular breaks from activities that put strain on your wrists.

If you have chronic wrist pain, it’s important to see a doctor or physical therapist. They can help you identify the cause of your pain and develop a treatment plan that may include stretching, exercises, and other therapies.

How Do I Loosen My Wrist Flexors?

Use these 7 stretches to loosen your wrist flexors and improve your range of motion:

1. Wrist Rotations

This stretch is good for warming up your wrists before activity.

How to do it:

1. Start by holding your arms out in front of you with your palms facing down.
2. Rotate your wrists in a circular motion, 10 times in each direction. 

2. Finger Bends

This stretch helps loosen the muscles and tendons around your fingers.

How to do it:

1. Start by holding your hands out in front of you with your palms facing down.
2. Bend each finger down toward your palm, then release. 
3. Repeat 10 times on each hand.

3. Prayer Stretch

This stretch is good for easing tension in your forearm muscles.

How to:

1. Start by placing your palms together in front of your chest in a prayer position.
2. Press your hands together and hold for 20-30 seconds.

Read More: Easy Dynamic Stretches For Back Pain Relief (Beginner’s Guide)

4. Crossover Stretch

This stretch helps loosen the muscles and tendons around your fingers.

How it’s done:

1. Start by holding your right arm out in front of you with your palm facing down.
2. Use your left hand to grab the fingers of your right hand and pull them back toward your forearm. 
3. Hold for 20-30 seconds, then repeat on the other side.

5. Ball Squeeze

This stretch helps improve the strength and dexterity of your hands.

How to:

1. Start by holding a small ball (tennis ball or any other that has a firm surface) in your right hand and squeeze it as hard as you can.
2. Hold for 5 seconds, then release. 
3. Repeat 10 times on each hand.

6. Wrist Curls

This exercise helps strengthen the muscles in your forearms.

How:

1. Start by holding a light weight (dumbbell or can of soup) in your right hand with your palm facing up.
2. Slowly curl your hand up, then release back to the starting position. 
3. Repeat 10 times on each hand.

7. Wrist Circles

This stretch helps loosen the muscles and tendons around your wrists.

How to do:

1. Start by holding your arms out in front of you with your palms facing down.
2. Rotate your wrists in a circular motion, 10 times in each direction.

How To Perform Wrist Stretches Safely

To avoid injury, it’s important to stretch properly. Follow these tips for safe stretching:

• Warm up before you stretch – a brief warm-up increases blood flow to your muscles and tendons, which makes them more pliable and less likely to be injured. Try performing wrist stretches after a cardiovascular workout or a hot shower.
• Don’t force it – if you feel pain during a stretch, back off. Stretching should never hurt.
• Hold each stretch for 20-30 seconds – this gives your muscles and tendons time to loosen up.
• Repeat each stretch 2-3 times – this helps ensure that your muscles and tendons are thoroughly stretched.

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What Causes Wrist Pain?

Achy, sore, or stiff wrists are common complaints. Most of the time, they’re caused by nothing more serious than overuse or minor injury. However, wrist pain can also be a sign of something more serious, such as arthritis or carpal tunnel syndrome (6).

If your wrist pain is accompanied by other symptoms, such as numbness, weakness, or a tingling sensation, it’s important to see your doctor to rule out these more serious conditions.

On the other hand, if your wrist pain is mild and comes and goes, it’s likely due to muscle soreness or overuse. Here are the possible causes of wrist pain, along with some self-care tips to help you find relief.

1. Overuse

If you use your wrists a lot during the day, such as when typing on a computer or using a mouse, you may develop muscle soreness or inflammation. Gardening, performing planks, holding dumbbells, or even sleeping with your wrists bent can also lead to overuse. This is often referred to as repetitive strain injury (RSI) (6).

To help prevent RSI, it’s important to take regular breaks and stretch your wrists and hands regularly. If you already have RSI, rest and ice may help relieve your symptoms.

2. Arthritis

Arthritis is a common cause of wrist pain (6). There are many different types of arthritis, but the two most common forms that affect the wrist are osteoarthritis and rheumatoid arthritis (1).

Osteoarthritis is a degenerative form of arthritis that occurs with age. It’s caused by the breakdown of cartilage, the tissue that cushions your joints. Rheumatoid arthritis is an inflammatory form of arthritis that occurs when your body’s immune system attacks your joints.

Both types of arthritis can cause pain, stiffness, and swelling in the wrist. Treatment options include medication, physical therapy, and, in some cases, surgery.

3. Carpal Tunnel Syndrome

Carpal tunnel syndrome is a condition that occurs when the median nerve, which runs from your forearm to your hand, becomes compressed. This can cause pain, numbness, and tingling in the wrist and hand (2).

Carpal tunnel syndrome is often caused by overuse, but it can also be the result of an injury or a medical condition, such as rheumatoid arthritis. Treatment options include rest, splinting, and corticosteroid injections. In severe cases, surgery may be necessary.

4. Ganglion Cysts

Ganglion cysts are fluid-filled lumps that often form on the joints or tendons of the wrist. They’re not usually painful, but they can be unsightly (4). Ganglion cysts often go away on their own, but if they’re causing pain or interfering with your daily activities, you may need to have them removed.

5. De Quervain’s Tenosynovitis

De Quervain’s tenosynovitis is an inflammation of the tendons that run along the thumb side of the wrist. It often occurs with overuse and is characterized by pain and tenderness along the thumb side of the wrist (3).

De Quervain’s tenosynovitis is treated with a combination of rest, ice, and anti-inflammatory medication. In severe cases, a splint or surgery may be necessary.

Read More: Hip Stretches For Runners Looking To Improve Their Performance

6. Fractures

Wrist fractures are relatively common, especially in older adults. They can be caused by a fall or direct blow to the wrist. Symptoms of a wrist fracture include pain, swelling, and bruising.

Wrist fractures are treated with immobilization in a cast or splint. In some cases, surgery may be necessary to repair the bone.

7. Tendonitis

Tendonitis is an inflammation of the tendons, the tissues that attach muscle to bone. It’s often caused by overuse or repetitive motion. Symptoms of tendonitis include pain, swelling, and tenderness (5).

Tendonitis is treated with rest, ice, and anti-inflammatory medication. Physical therapy may also be helpful. In some cases, surgery may be necessary to repair the damaged tendon.

If you’re experiencing wrist pain, it’s important to see your doctor to rule out any serious conditions. Once a serious condition has been ruled out, there are many self-care measures you can take to find relief from your symptoms.

• Rest: Rest is important when you’re experiencing wrist pain. If your pain is the result of overuse, you need to give your wrists a break to allow them to heal.
• Ice: Applying ice to the affected area can help reduce inflammation and pain. Ice for 20 minutes at a time, several times a day.
• Anti-inflammatory medication: Over-the-counter anti-inflammatory medication, such as ibuprofen, can help reduce inflammation and pain.
• Splinting: Wearing a splint can help support the wrist and prevent further injury.
• Physical therapy: Physical therapy can help stretch and strengthen the muscles and tendons around the wrist.
•  Surgery: In some cases, surgery may be necessary to repair a damaged tendon or bone.

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The Bottom Line

Wrist pain is a common problem that can be caused by a variety of conditions. If you’re experiencing wrist pain, it’s important to see your doctor to rule out any serious conditions.

Once a serious condition has been ruled out, there are many self-care measures you can take to find relief from your symptoms. Try one of the wrist stretches above to help relieve your pain and improve your mobility.