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Wrist Strengthening Exercises

Exercises > Strengthening (Joints) > Wrist Strengthening Exercises

 

The following wrist strengthening exercises are designed to improve strength of the muscles of the wrist and hand. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the basic wrist strengthening exercise. Once this is too easy, add the intermediate wrist exercises. As your strength improves, the advanced exercises can then be added to the intermediate program.


Wrist Strengthening Basic Exercises

To begin with, the following basic wrist strengthening exercise should be performed approximately 10 times, 3 times daily. As your wrist strength improves, the exercise can be progressed by gradually increasing the repetitions and strength of contraction provided it does not cause or increase pain.

Squeeze Tennis Ball 

Begin this exercise holding a tennis ball (figure 1). Squeeze the tennis ball as hard as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times.

Wrist Exercises - Squeeze Tennis Ball

Figure 1 Squeeze Tennis Ball (right hand)


Wrist Strengthening Intermediate Exercises

The following intermediate wrist strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your wrist strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance, provided they do not cause or increase pain.

Resistance Band Wrist Flexion 

Begin this exercise with a resistance band around your fingers, your palm facing up as demonstrated (figure 2). Your elbow should be at your side and bent to 90 degrees, your forearm supported by your other hand. Slowly curl your wrist and fingers up against the resistance band tightening your hand and forearm muscles . Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Wrist Exercises - Resistance Band Wrist Flexion

Figure 2 Resistance Band Wrist Flexion (right wrist)

Resistance Band Wrist Extension 

Begin this exercise with a resistance band around your fingers, your palm facing down as demonstrated (figure 3). Your elbow should be at your side and bent to 90 degrees, your forearm supported by your other hand. Slowly curl your wrist and fingers up against the resistance band tightening your forearm muscles. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Wrist Exercises - Resistance Band Wrist Extension

Figure 3 Resistance Band Wrist Extension (right wrist)

Resistance Band Radial Deviation 

Begin this exercise with a resistance band around your fingers, your thumb facing up as demonstrated (figure 4). Your elbow should be at your side and bent to 90 degrees, your forearm supported by your other hand. Slowly curl your wrist up against the resistance band tightening your forearm muscles. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Wrist Exercises - Resistance Band Radial Deviation

Figure 4 Resistance Band Radial Deviation (right wrist)


More Intermediate Exercises

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Wrist Strengthening Advanced Exercises 

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Physiotherapy Products for Wrist Exercises

 

  Physiotherapy Products for Wrist Exercises

 

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


Find a Physio to Assist with Wrist Strengthening Exercises

 

Find a Physio to assist with Wrist Strengthening Exercises

 

 

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


Other Exercises

 

  Other Exercises

 


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