A wrist injury can greatly impact your everyday life. Whether from trauma or overuse, these injuries can make simple tasks difficult to complete due to the pain involved. However, rehabilitation can help build strength, restore mobility, and reduce pain, allowing you to return to completing everyday tasks as soon as possible.
If you’re experiencing discomfort in your wrist, we’re here to help with effective exercises. Consult your physical therapist before implementing any of these exercises to ensure they are right for you. Here are 10 rehab exercises to restore strength to your wrist and support your recovery.
How Do You Rehabilitate an Injured Wrist?
Rehabilitating an injured wrist, like most joint injuries, requires physical therapy for proper healing, but those exercises can be supplemented with other factors for added pain relief and recovery.
Ergonomic Equipment
Daily tasks, such as typing or using handheld tools, can aggravate a wrist injury, especially if you work on a computer. Investing in ergonomic equipment, such as a split keyboard or cushioned mouse pad, can reduce the strain on the joint and make everyday tasks bearable while you recover.
Rest
Avoid pushing through the pain. If you feel any discomfort, stop the activity you’re doing. While you rest, perform some gentle stretches and gradually reintroduce the activity rather than powering through. If you continue feeling pain, consult your physical therapist.
Over-the-Counter Medication
Over-the-counter (OTC) medication can be useful in reducing inflammation and providing some pain relief. Consult your physician for guidance on the medication you should and should not take.
Wrist Support
An assistive brace or wrap can provide some support for your wrist and prevent overextensions that can cause pain and potentially aggravate the injury. However, don’t rely on these supports to perform tasks. Use them as a temporary reminder to limit yourself while you work to make a full recovery.
Gradual Loading
Under your physician’s guidance, gradually introduce advanced movements and resistance. Begin with light exercises and work your way toward more resistance little by little.
10 Effective Wrist Rehab Exercises
Prayer Stretch
How to Do a Prayer Stretch:
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Start with your palms together and elbows out. Your hands should be slightly lower than your chin.
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Slowly lower your hands down toward your stomach until you feel a stretch in your forearms and wrist.
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Hold the stretch for 5 seconds, then slowly return to the starting position.
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Repeat 3-5 times.
As your joints become stronger, increase the time holding the stretch, working your way up to 30 seconds.
Wrist Extension and Flexion
How to Do a Wrist Extension and Flexion:
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Place your forearm on a table with your affected palm down, slightly beyond the edge.
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Bend your wrist upward and let your hand close into a fist. Hold for 5 seconds before returning to the starting position.
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Bend your wrist downward and let your hand relax. Hold for 5 seconds before returning to the starting position.
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Repeat 8 to 12 times.
As your joints get stronger, use exercise bands for added resistance. Simply place your forearm on your thigh while seated, and hold one end of the band while stepping on the other. Pull your wrist upward with the palm down for an extension, and pull it upward with the palm up for a flexion.
Wrist Extensor
How to Do a Wrist Extensor:
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Straighten your arms in front of you. Point the fingers of the affected hand toward the floor.
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With your other hand, gently bend your wrist until you feel a slight stretch in the forearm. Hold for 10 seconds, then slowly return to the starting position.
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Repeat 2 to 4 times. Repeat with the other wrist, if needed.
As your joints become stronger, hold the stretch longer, up to 30 seconds. When you feel no pain, do the exercise again, but this time turning the hands into fists.
Wrist Flexor
How to Do a Wrist Flexor:
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Straighten your arms in front of you. Point the fingers of the affected hand toward the ceiling.
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With your other hand, gently bend your wrist back until you feel a slight stretch in the forearm. Hold for 10 seconds, then slowly return to the starting position.
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Repeat 2 to 4 times. Repeat with the other wrist, if needed.
As your joints become stronger, hold the stretch longer, up to 30 seconds. Once you’re comfortable, repeat the exercise, but this time with your palm facing up and pulling your hand toward the floor.
Wrist Circles
How to Do Wrist Circles:
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Lay your forearm on a table with your hand hanging off the edge.
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Make a circle with your wrist, going clockwise.
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Make a circle with your wrist, going counterclockwise.
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Repeat 10 times. Repeat with the other wrist, if needed.
Forearm Pronation and Supination
How to Do Forearm Pronation and Supination:
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Sit with your forearms on your thighs and hands ahead of the knees.
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Turn your hands up until you feel a stretch. Hold for 5 seconds before returning to the starting position.
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Turn your hands down until you feel a stretch. Hold for 5 seconds before returning to the starting position.
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Repeat 8 to 12 times.
As your joints get stronger, use exercise bands for added resistance. Simply hold one end of the band while stepping on the other. Grab the band with the palm up and roll inward for a pronation, and grab the band with the palm down and roll outward for a supination.
Wrist Radial and Ulnar Deviations
How to Do Wrist Radial and Ulnar Deviations:
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Hold your affected hand out in front of you with the palm down.
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Gently bend the wrist as far as you can to one side. Hold for 5 seconds before returning to the starting position.
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Gently bend the wrist as far as you can to the other side. Hold for 5 seconds before returning to the starting position.
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Repeat 8-12 times. Repeat with the other wrist, if needed.
As your joints get stronger, use exercise bands for added resistance. Place your forearm on your thigh while seated, and hold one end of the band while stepping on the other. Pull your wrist upward with the palm facing your other thigh for a radial deviation. Grab the band with your palm down and step on the other end with the opposite foot. Then pull your wrist outward for an ulnar deviation.
Side-to-Side Stretch
How to Do a Side-to-Side Stretch:
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Position yourself with your knees and hands on the ground and your back straight.
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Move your fingers outwards so your hands are facing away from each other.
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Rock side to side.
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Repeat 15 times.
Palm Pulses
How to Do Palm Pulses:
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Position yourself with your knees and hands on the ground and your back straight.
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Spread your fingers.
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Lift your palms off the ground, holding yourself up with your fingers.
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Move your palms back down and repeat 15 times.
Finger Flexion and Extension
How to Do Finger Flexion and Extension:
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Make your hands into fists as tight as possible. Hold for 5 seconds, then return to the starting position.
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Extend your fingers out as far as possible. Hold for 5 seconds, then return to the starting position.
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Repeat 5 times.
5 Most Common Types of Wrist Injuries
Wrist injuries are typically caused by trauma or repetitive overuse. Trauma includes falling on an outstretched hand (FOOSH), while repetitive overuse relates to overdoing a task your joints aren’t used to.
Sprains
Sprains are ligament injuries of the wrist, involving stretching, tearing, or rupturing of the ligaments. Sprains typically occur when a joint is pushed beyond its normal range of motion. Symptoms of a sprain include pain, swelling, bruising, and joint instability.
Fractures
Fractures are broken bones in the wrist, most commonly in the distal radius or scaphoid bone. These typically occur when falling on an outstretched hand, otherwise known as a FOOSH injury. Fractures may occur with ligament damage or joint dislocations. Some fractures may require surgery.
TFCC Injuries
The TFCC, or Triangular Fibrocartilage Complex, is a group of tissues in the wrist that provides support to the ulnar (pinky side) joint. TFCC injuries can be caused by trauma or repetitive stress and typically produce pain when partaking in ulnar deviation. Symptoms include pain on the pinky side of your wrist, clicking sounds when rotating the joint, and instability.
Tendinopathy
Tendinopathy consists of tendinitis and tendinosis. Tendinitis occurs when a tendon becomes overloaded and causes inflammation. Tendinosis is a long-term condition involving the degradation of a tendon due to repetitive overuse. To prevent tendinopathy issues, take breaks during repetitive activities to rest and stretch the joints.
Carpal Tunnel Syndrome
Carpal tunnel syndrome is a condition that occurs when a nerve traveling from your forearm to your palm becomes compressed at the wrist. It can cause pain, numbness, or even a burning sensation.
Benefits of Wrist Rehabilitation Exercises
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Rehabilitation restores the range of motion in the joints, including flexion, extension, pronation, supination, and deviation.
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Exercises improve the strength in your wrist, forearm, and hand.
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Rehab reduces pain and stiffness, restoring mobility.
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Exercises enhance joint stability, reducing future risk of injury.
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Rehab improves blood flow, which supports healing and pain management.
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Rehabilitation supports functional recovery, allowing you to complete everyday tasks like normal.
Frequently Asked Questions
What Is the Fastest Way to Heal a Wrist Injury?
The fastest way to heal a wrist injury is with patience. Trying to exercise the joint and restore it to normal function too soon can aggravate the injury and delay recovery. Instead, rest and manage the inflammation, then gradually implement rehab exercises per your doctor’s instructions.
How Long Does It Take to Rehab a Wrist?
The amount of time it takes to rehab an injured wrist depends on the severity of the injury. Mild sprains can improve in about a month, while more severe injuries, such as fractures, can take half a year or more to make a full recovery.
What Exercises Are Good for Repetitive Strain Injury in the Wrist?
For repetitive strain injury in the wrist, incorporate gentle stretching and mobility exercises. Gentle stretching includes extensors, flexors, and prayer stretches, while mobility exercises include wrist circles and side-to-side stretches..
Final Thoughts
Whether you're experiencing pain from typing all day or you fell on an outstretched hand, a rehabilitation program can help you get back to normal life in no time. If any exercises or stretches cause pain or discomfort, stop the exercise and consult your physical therapist.
Aid your rehabilitation with the Speediance Gym Monster 2. The smart home gym supports your wrist exercises, and the ultra-accurate resistance allows you to gradually increase the resistance to maintain comfort throughout your rehabilitation.
