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)
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 Stretches – Less Common Exercises
Find a Physio to assist with Wrist Stretches
Find a physiotherapist who can assist with wrist stretches and rehabilitation.
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
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