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 strengthening 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 wrist strengthening 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.

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.

Wrist Flexion vs. Resistance Band 

Begin this wrist strengthening 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.

Figure 2 – Wrist Flexion vs. Resistance Band (right wrist)

Wrist Extension vs. Resistance Band 

Begin this wrist strengthening 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.

Figure 3 – Wrist Extension vs. Resistance Band (right wrist)

Radial Deviation vs. Resistance Band 

Begin this wrist strengthening 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.

Figure 4 – Radial Deviation vs. Resistance Band (right wrist)

Ulna Deviation vs. Resistance Band 

Begin this wrist strengthening exercise with a resistance band around your fingers in the position demonstrated (figure 5). Your elbow should be straight and your forearm supported by your other hand. Slowly bend your wrist towards your little finger side against the resistance band. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 5 – Ulna Deviation vs. Resistance Band (left wrist)

Pronation vs. Resistance Band 

Begin this wrist strengthening exercise with a resistance band around your hand as demonstrated (figure 6). Your elbow should be at your side and bent to 90 degrees. Slowly rotate your forearm against the resistance band so your palm faces down. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 6 – Pronation vs Resistance Band (right wrist)

Supination vs. Resistance Band 

Begin this elbow strengthening exercise with a resistance band around your hand as demonstrated (figure 7). Your elbow should be at your side and bent to 90 degrees. Slowly rotate your forearm against the resistance band so your palm faces up. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 7 – Supination vs Resistance Band (right wrist)

Wrist Strengthening – Advanced Exercises

The following advanced 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 of the exercises provided they do not cause or increase pain.

Wrist Flexion vs. Weight 

Begin this wrist strengthening exercise holding a light weight with your forearm supported by a bench and your palm facing up as demonstrated (figure 8). Slowly curl your wrist and fingers up, tightening your hand and forearm muscles. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 8 – Wrist Flexion vs. Weight (right wrist)

Wrist Extension vs. Weight 

Begin this wrist strengthening exercise holding a light weight with your forearm supported by a bench and your palm facing down as demonstrated (figure 9). Slowly curl your wrist and fingers up, tightening your forearm muscles. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 9 – Wrist Extension vs. Weight (right wrist)

Physiotherapy Products for Wrist Strengthening 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 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 physiotherapist who can assist with wrist exercises and wrist rehabilitation.

Other Exercises

• View Wrist Stretches
• 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

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