Wrist pain is a common complain typically caused by a sprain or fracture, as well as carpal tunnel syndrome and degenerative disorders such as arthritis. Range of motion and strengthening exercises may be recommended by your physician to stretch and strengthen the surrounding muscles and ligament, prevent joint contracture, restore mobility, and alleviate pain and discomfort. These exercises also improve the circulation of oxygenated blood and nutrients to your wrist, thereby reducing the swelling and inflammation.
Wrist Flexion
Strengthening the ligaments and muscles that surrounds the wrist reduces injury risk, and improves flexion, extension and rotational movement in the wrist. Begin by sitting upright and placing your affected wrist on a flat surface such as table, with your palm facing up. Hold a lightweight dumbbell or can in the palm of your involved wrist. Slowly raise the dumbbell as high as possible by bending your wrist upward. As your perform this wrist flexion, ensure that your elbow remains in contact with the table. At the apex of this wrist flexion, hold for five seconds, then slowly lower your affected wrist to the starting position. Perform one set of 10 repetitions three times a day.
Wrist Flexion and Extension Stretch
Stretching the tendons and ligaments in your wrist prevents joint contracture, and relieves pain and swelling in your wrist. Perform a wrist extension stretch by standing in front of a table and placing your involved hand on the table with your palms facing down. Ensure that your fingers are flat on the table and your elbow is straight. Slowly lean your body weight forward and hold this position for 10 seconds. Perform one set of 10 repetitions, three times a day. Perform a wrist flexion stretch by standing in front a table and placing your involved hand on top of the table with your palms facing up. Ensure that your elbow remains straight and your fingers are pointing towards your body. Lean away from the table and hold this position for 15 seconds. Perform one set of 10 repetitions, three times a day to relieve your wrist pain.
Wrist Rotation
This exercise strengthens the muscles and ligaments in your wrist that promotes rotational movement, prevents joint contracture, and alleviates pain and inflammation. Begin by standing upright and holding a can or lightweight dumbbell in your involved wrist. Extend your affected arm forward, ensuring that your palms are in the face-down position. Slowly rotate your wrist 90 degrees so that the back of your palms are pointing away from your body. Hold this position for 10 seconds, then rotate your involved wrist another 90 degrees so that your palms are facing up. Hold this position for 10 seconds and return your wrist to the staring position. Perform one set of 10 repetitions, three times a day.
Wrist Side Bends
Promote flexibility and range of motion, and alleviate pain and inflammation by performing wrist side bends. Begin by supporting your forearm on a table or bench. Hang your wrist and fingers over the edge of the table or bench. Slowly bend your wrist from side to side to promote pain-free range of motion. Perform one set of 10 repetitions, twice daily.
