Wrist exercises can help strengthen and stretch your wrists to increase flexibility and aid you in
performing your daily tasks comfortably. These wrist exercises may also help reduce discomfort during yoga and other
exercises.
Wrist exercises to treat carpal tunnel syndrome won’t cure this condition but stretches combined with
adjusting your other activities or use of splint may help you feel better.
1. Wrist stretch
Pull your fingers gently backward to stretch your wrist.
To perform the wrist stretch, place your palm over the fingers of your other hand. Gently pull your fingers back toward
the wrist, away from the palm. Count slowly up to 25, and then release them. Then stretch your other wrist the same way.
2. Wrist drop
Hold the hands outward, and slightly bend your wrist down.
Hold your one arm out straight, fingers extended and palm down. Bend your wrist at an angle of 90-degree, your fingers
pointing to the floor. Use your other hand to pull your extended hand back toward you. You’ll feel stretch along your
forearm. Count 15-30 seconds, and release. Then stretch the other wrist in the same way, and repeat at both sides a
couple of times.
3. Back Stretch
Putting the backs of your both hands together, stretch your wrist.
Extend your arms forward and press the backs of your both wrists together. Slowly stretch your both hands away from each
other, while keeping your wrists in contact. Count to 25 and release slowly. This wrist exercise helps in stretching
your elbow and forearm muscles.
4. Flex Stretch
Extend and flex your hand along with the table for a wrist stretch.
Grab a rolled-up washcloth or towel to assist your wrist during the stretch. Place the towel at the table’s edge and
rest your wrist on it, with your palm facing downward and your hand over the edge. Raise your hand by extending the
muscles until you feel the stretch along your wrist, and hold up to 10 seconds. Then lower your hand by flexing the
muscles for a good stretch. Repeat this exercise several times. Then perform on the other wrist.
5. Prayer Stretch
Standing with palms together and elbows out, slowly lower your wrists until you feel a stretch. Hold it
for 5 seconds and gradually return to starting position.
6. Wrist Flexion
With your arm resting properly on the table and your hand hanging off the edge of the table, bend your
wrist downward until you feel a stretch. Hold the position for 5 seconds and then return to the starting position
slowly. Bend your wrist upward until a stretch is felt. Again, hold for 5 seconds and gradually return to starting
position.
7. Wrist Deviations
With your arm resting on the table and your hand hanging off the edge of the table, slowly turn your hand
to the side. Hold for up to 5 seconds and slowly return back to starting position. Turn your hand to the other side.
Hold there for 5 seconds and slowly return back to the starting position.
8. Finger Flexion
Extend your fingers open as far as you can. Hold for 5 seconds. Then make a fist as tight as possible.
Hold there for 5 seconds.