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11 Exercises and Stretches for Wrist Pain
Maybe your wrist pain started off as an ache that you couldnt ignore. Or maybe you fell and your wrists saved you from further injury but now theyre now paying the price.
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From strains and sprains to tendonitis and carpal tunnel syndrome wrist pain is all too common. But relief is possible by doing wrist pain exercises and stretches says occupational therapist and certified hand therapist Jesse DeFilippo OTRL CHT.

Why exercises and stretches help wrist pain
Overuse causes inflammation in the tendons of your wrist and eventually pain and inflammation limit your range of motion DeFilippo says. But certain movements and stretches help lengthen and strengthen your wrist muscles restoring your full range of motion. Wrist exercises can also help ease your pain.
Only do these stretches and exercises if you can move your wrist without significant pain. On a scale of 1 to 10 DeFilippo says that your pain should be at a three or four or lower any higher and you should see a healthcare provider instead of trying to go it alone.
Best stretches for wrist pain
There are two holy grails of wrist pain stretches The wrist flexor stretch and the wrist extensor stretch. Good for most wrist pain causes both of these movements start with you holding your arm out straight in front of you.
To do the wrist flexor stretch
Face your palm up With your fingers straight bend your wrist down toward the floor Use your other hand to deepen the stretch by gently pushing your fingers downward. You should feel a mild to moderate stretch in your forearm Hold the stretch for 10 to 20 seconds and then release.
To do a wrist extensor stretch
Face your palm down toward the floor Keeping your fingers straight bend your wrist down Use your other hand to deepen the stretch by gently pushing against the back of your hand. You should feel a mild to moderate stretch in your forearm Hold the stretch for 10 to 20 seconds and then release.
Do three to five sets of each stretch up to three times a day.
But dont force it DeFilippo advises. Do it until you feel a stretch you can tolerate and then gradually increase the stretch over time. It shouldnt hurt so pull