Wrist sprains, which cause damage to the ligaments in your wrist, often are the result of a fall onto an outstretched hand. Wrist sprains can occur during sports, recreation or daily activities. If you have sprained your wrist, you may experience swelling, pain, tenderness and bruising. Wrist sprains can range from mild to severe. After treatment for your wrist sprain, your physician is likely to recommend stretches to help restore full mobility in your wrist.
A wrist extension exercise helps build strength in your wrist. Stand with your hands flat down against a table or counter top -- make sure the surface you choose is secure. Place your palms on the surface with your elbows extended. Slowly lean your body weight onto your wrists. Stop if you experience pain. Hold this position for a count of 15 seconds. Relax. Repeat one set of 10 repetitions.
This exercise will help strengthen your wrist. Stand near a table or countertop and position your hands so that the back of your hands are touching the surface. Your palms should be facing the ceiling and your elbows should be fully extended. Slowly lean away from the table or counter top so that the angle between your wrist and hand decreases. Stretch as far as you can go comfortably. Hold this position for a count of 15 seconds. Relax and repeat one set of 10 repetitions.
This exercise will help to restore range of motion and flexibility in your sprained wrist. Hold your injured wrist out in front of you in a neutral position. Bend your injured wrist forward and apply light pressure with your healthy hand. Hold this position for a few seconds. Relax and repeat 10 times. Next, bend your wrist so that your palm is facing upwards. Apply light pressure to your fingers using your healthy hand. Hold this position for a few seconds. Relax and repeat 10 times.
This exercise will help you regain range of motion in your wrist. Hold your hand out in front of you and make a fist. Move your wrist from one side to the other as far as you can comfortably go. Hold each position for a count of five seconds. Repeat this exercise 10 times.