Arthritic wrists can keep you from doing the things you enjoy as well as common, everyday activities. By frequently exercising arthritis-affected wrists, you can reduce swelling and pain, increase mobility and flexibility, and prevent further damage. Note that wrist exercises cannot cure arthritis, including osteoarthritis and rheumatoid arthritis. Consult your physician about treatment options if you have ongoing arthritic pain.
Wrist Extension
Wrist extensions help restore flexibility and movement to the wrist and should be performed no more than three times per day. Rest your arm over the arm of a chair or across a table with your wrist and hand hanging off. Keep all your fingers flat, but together, and slowly flex your wrist downward as far as you can. Hold for five seconds, flex upward and hold for another five seconds. Repeat 10 times on each hand.
Wrist Flexor
The wrist flexor stretches the muscles in your wrist, palm and fingers and improves dexterity. Begin sitting or standing with a straight back and your arm stretched in front of you, palm facing up. Keep your elbow straight. Grab your fingers with your other hand, and slowly bend your fingers downward until until you feel the stretch. Hold for 15 seconds and complete five repetitions on each hand.
O Wrist Stretch
This easy-to-perform exercise flexes your wrist and fingers. Sit or stand, and stretch your arm out in front of you, with your palms and fingers facing the ceiling. Without moving your other fingers, create an O shape with your index finger and thumb, and hold for 10 seconds. Release and repeat for each finger, then switch hands.
Half Fist Exercise
This exercise works both your fingers and your upper and lower wrist. Stretch your arm out in front of you with your palm facing downward. Bend your fingers down so the tips brush your palms. Do not create a full fist. Hold for 10 seconds and repeat 10 times on each hand.
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