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 wrist 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.

Figure 5 – Wrist Exercises - Wrist Flexor Stretch (right side)

Wrist and Finger Extensor Stretch 

Keeping your elbow straight, curl your wrist and fingers up using your other hand until you feel a mild to moderate stretch pain-free (figure 6). Hold for 15 seconds and repeat 4 times.

Figure 6 – Wrist and Finger Extensor Stretch (right side)

Wrist and Finger Flexor Stretch 

Keeping your elbow straight, take your wrist and fingers backwards using your other hand until you feel a mild to moderate stretch pain-free (figure 7). Hold for 15 seconds and repeat 4 times.

Figure 7 – Wrist and Finger Flexor Stretch (right side)

Wrist Stretches – Less Common Exercises

Supination with Over Pressure 

Begin with your elbow at your side and bent to 90 degrees. Turn your palm up as far as possible using your hand to take the movement further until you feel a mild to moderate stretch pain-free (figure 8). Repeat 10 times.

Figure 8 –Supination with Over Pressure (right side)

Pronation with Over Pressure 

Begin with your elbow at your side and bent to 90 degrees. Turn your palm down as far as possible using your hand to take the movement further until you feel a mild to moderate stretch pain-free (figure 9). Repeat 10 times.

Figure 9 – Pronation with Over Pressure (right side)

Radial Deviation with Over Pressure 

Begin with your forearm supported, palm down on a flat surface. Bend your wrist to the thumb side using your hand to take the movement further until you feel a mild to moderate stretch pain-free (figure 10). Repeat 10 times.

Figure 10 – Radial Deviation with Over Pressure (right side)

Ulna Deviation with Over Pressure 

Begin with your forearm supported, palm down on a flat surface. Bend your wrist to the little finger side using your hand to take the movement further until you feel a mild to moderate stretch pain-free (figure 11) . Repeat 10 times.

Figure 11 – Ulna Deviation with Over Pressure (right side)

EPL Stretch 

Begin with your elbow straight, fingers curled up around thumb. Gently bend your wrist towards the little finger side until you feel a mild to moderate stretch pain-free (figure 12). Hold 5 seconds and repeat 10 times.

Figure 12 – EPL stretch (right side)

Wrist Extensor Stretch Bilateral 

Begin with your elbows straight, wrists and fingers curled up and positioned on a firm surface as demonstrated (figure 13). Gently apply some pressure through your wrists so they bend until you feel a mild to moderate stretch pain-free. Hold 5 seconds and repeat 10 times.

Figure 13 – Wrist Extensor Stretch Bilateral

Wrist Flexor Stretch Bilateral 

Begin with your elbow straight, wrist and fingers bent backwards and positioned on a firm surface as demonstrated (figure 14). Gently apply some pressure through your wrists until you feel a mild to moderate stretch pain-free. Hold 5 seconds and repeat 10 times.

Figure 14 – Wrist Flexor Stretch Bilateral

Find a Physio to assist with Wrist Stretches

Find a physiotherapist who can assist with wrist stretches and rehabilitation.

 

Other Exercises

• View Wrist Strengthening Exercises
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Upper Body Resistance Band Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises

 

Physiotherapy Products for Wrist Exercises

• Resistance Band (For Strengthening Exercises)
• Massage Balls (For Self Massage)
• Foam Rollers (For Self Massage and Pilates Exercises)
• Swiss Balls
• Exercise Mats

To purchase physiotherapy products for wrist exercises click on one of the above links or visit the PhysioAdvisor Shop.

 

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