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Wrist range of motion exercises
These exercises involve going through the different ways your wrist can move
Flexion Bend your wrist forward and hold this position five seconds Extension Bend your wrist backward and hold for five seconds Side to side Moving only from your wrist joint slowly move your hand side to side. This movement is similar to the wrist motion youd do if you were say wiping down a table. Pause on each side rather than moving vigorously.
Do three sets of 10 repetitions for each exercise. Start off doing each motion on its own to see if you can tolerate it DeFilippo recommends. You can build up to holding a light weight while doing these exercises to further strengthen your wrist.
Weighted wrist extension
To do a weighted wrist extension
Hold a can or a weighted handle in your affected hand Position your hand palm down while holding the object Slowly bend your wrist lifting your hand up and then back to its starting position Do three sets of 10 reps.
Over time you can try using objects that are a little bit heavier.
Tendon glides
Tendon glides also help with your range of motion. To do them
Hold your hand up in a highfive position Bend your fingers down toward your palm at your middle joints proximal interphalangeal joints and top joints distal interphalangeal joints Hold this bent position for five seconds Return your fingers to their starting position Do three sets of 10 reps.
Scapular squeeze
This stretch is mainly for carpal tunnel and other nerverelated conditions DeFilippo says. It engages nerves that run all the way from your neck to your hand.
Squeeze your shoulder blades together opening up your chest Hold this position for five seconds Complete three sets of 10 reps.
Grip strengthening
If de Quervains tenosynovitis aka de Quervains tendinosis is your issue DeFilippo says both grip strengthening and wrist range of motion exercises can help.
To do grip strengthening exercises you need a rubber ball that you can hold in your hand. Squeeze and hold the ball for five seconds. Do three sets of 10.
For each do two sets of 15 reps. Stick to three times per week to ensure adequate rest and prevent overtraining he says. But feel free to do wrist stretches and movements like flexion and extension every day up to three times daily without weight.
Opposition stretch
Place your hand on a flat surface with your palm facing up