Performing wrist stretches regularly will help maintain and increase range of motion, strength and flexibility in your wrists. You can exercise your wrists several times a day to relieve strain and tension, and those with arthritis may find gentle wrist stretches reduce pain and stiffness throughout the day. When doing wrist exercises, use slow, gentle moves for optimal benefits.
Wrist Lift
Sit with your hands braced on the arm of a chair, fingers hanging downward. Moving only the wrist joint and keeping the forearm on the chair arm, lift the fingers upward. The fingers should be gently pressed together as you straighten the hand so it's parallel, pause for a second, and then continue lifting the fingers until they're pointed at the ceiling. Hold that position for a second and then return to your starting position. Repeat this exercise 10 times for each wrist.
Circles
Make a loose fist with one hand. Rotate your wrist toward the outside of your body, then continue the move in a downward, clockwise motion. Make small circles with your wrist, suggests Ergocise. Perform three or four rotations in one direction and then change direction, this time rotating the wrist counterclockwise. Repeat four times and then switch and repeat with the other hand. You can also complete this exercise on both hands at the same time.
Wrist Flexion and Extension
Hold the right hand out in front of you at shoulder height. Bend the wrist joint so that your fingers are pointing to the floor, your palm facing you. Very gently, place your other palm against the outside of your fingers and apply pressure against the downward bending fingers so that you're pressing them toward your body. Hold that stretch for a moment and then release. With the fingers together, turn the palm face up. Again using the fingers of the left hand, very gently press against the fingers of the right hand and press slightly downward. You should feel a good stretch at the base of the inside wrist joint. Repeat the sequence on your other wrist.
Basic Wrist Stretch
Stand or sit with the arms extended in front of you, elbows straight but not locked in place. Rotate your hands so that your palms are facing each other. Extend the palms in an outward motion, away from the center of your body, then inward, fingers almost touching each other, suggests Back and Body Care Physical Therapy Sources. Hold each outward and inward stretch for several seconds. Repeat this inward and outward flapping motion 10 times.
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