Here you'll find some stretching and strengthening exercises for the wrist. As always, consult your doctor before beginning any exercise program. Use common sense and proceed with caution. If a movement feels difficult or causes pain, stop immediately.
Stretching Exercises for the Wrist:
Raised Arms 1:
Stand straight and raise your arms straight above your head. Raise up on your toes and clench your fists. Hold for 10 to 15 seconds. In this position, spread your fingers apart. Rotate your hands in one direction 5 times, then in the other direction 5 times.
Raised Arms 2:
Stand straight and raise your arms straight above your head. Lace your fingers together, palms facing up. Push your arms back and up until you feel the stretch in your arms, shoulders and back. Hold for 10 to 15 seconds. Repeat 4 to 6 times.
Making A Fist:
Try to clench the fist of the injured hand. Hold for 25 seconds. Repeat 5 times.
Touching Fingers:
Rest the backs of your hands on a flat surface. Touch your thumb to the tip of each finger in turn. Work as quickly as you can and see how many times you can do it without making a mistake.
Rotating Wrist:
Make a fist and rotate your hand from the wrist. Do this in one direction for 10 times and in the other direction for 10 times. Next open your fist and rotate your hand with the fingers extended.
Flexing Wrist:
With your fingers extended, flex your wrist and stretch fingers up to the ceiling and down to the floor. Repeat 10 to 20 times.
Praying Hands:
Stand straight with hands together in the praying position, close to your chest. Raise your elbows until you feel the stretch in your forearms. Hold for 10 to 15 seconds. Next, place the backs of your hands together with the fingers pointing down. Hold for 10 to 15 seconds.
Stretching Fingers:
Splay the fingers of your hand, trying to reach maximum extension. Hold for 5 seconds. Curl your fingers in without clenching. Keep your fingers curled for 5 seconds. Repeat 4 to 6 times.
Strengthening Exercises for the Wrist:
Squeezing Ball:
You need a soft foam ball for this exercise. Hold it in your hand, with palm upward. Squeeze the ball 15 to 20 times.
Stretch Cord Pulling:
For this exercise, you need a strech cord. Use a piece of cord that's roughly 4 feet long. Place the knot outside a door and close the door securely. Grasp the cord with your hand until you feel moderate resistance. Flex your wrist to pull the cord. Repeat 10 to 15 tiems.
Rolling Broomstick:
You need a 3 foot rope, a 1 pound weight and a broomstick for this exercise. Tie one end of the rope to the weight, the other to the broomstick. Hold the broomstick straight in front of you, hands level with shoulders. With palms down, turn the handle to wind the rope up. Unwind the rope and repeat with palms up.
Lifting Weights:
For the following exercises, you need a small weight (1 to 4 pounds, depending on your strength).
Sit in a chair with your arms resting on a table and your hand over the table edge. Hold the weight in your hand and slowly raise and lower it by flexing your wrist. Repeat 15 to 20 times to make one set. Perform 2 or 3 sets.
Fix the weight at the end of a stick. Sit in a chair with your arms resting on a table and your hand over the table edge. Hold the stick in your hand and slowly turn your hand up and then down. Repeat 15 to 20 times to make one set. Perform 2 or 3 sets.
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