Wrist Stretches

Exercises > Flexibility (Joints) > Wrist Stretches

The following wrist stretches are designed to restore movement to the wrist and improve flexibility of muscles crossing the wrist. If you are injured, you should discuss the suitability of these stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.

Wrist Stretches – Basic Exercises

Wrist Flexion to Extension

Begin with your forearm supported by a table or bench, your wrist and fingers over the edge. Bend your wrist forwards and backwards until you feel a mild to moderate stretch pain-free (figure 1). Repeat 10 times.

Figure 1 – Wrist Flexion to Extension (right side)

Forearm Rotation

Begin with your elbow at your side and bent to 90 degrees. Rotate your palm up and down as far as possible pain-free (figure 2). Repeat 10 times.

Figure 2 – Forearm Rotation (right side)

Wrist Side Bends

Begin with your forearm supported by a table or bench, your wrist and fingers over the edge. Bend your wrist from side to side until you feel a mild to moderate stretch pain-free (figure 3). Repeat 10 times.

Figure 3 – Wrist Side Bends (right side)

Wrist Stretches – Advanced Exercises

Wrist Extensor Stretch

Keeping your elbow straight, bend your wrist down using your other hand until you feel a mild to moderate stretch pain-free (figure 4). Hold for 15 seconds and repeat 4 times.

Figure 4 – Wrist Extensor Stretch (right side)

Wrist Flexor Stretch

Keeping your elbow straight, take your wrist backwards using your other hand until you feel a mild to moderate stretch pain-free (figure 5). Hold for 15 seconds and repeat 4 times.