Why it helps
Both stretching and exercising increase the production of synovial fluid, which lubricates your wrist joints and helps improve their function.
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Stretching and exercising the muscles around your wrists will keep the wrists flexible and strong, and help you avoid repetitive motion and stress injuries.
If you've had an injury, these stretches and exercises can help you recover your wrist range of motion.
Both stretching and exercising increase the production of synovial fluid, which lubricates your wrist joints and helps improve their function.
Your wrist bones connect your hand to your forearm. Wrist movements are controlled by the forearm muscles. To strengthen your wrists, you'll work a group of 18 muscles in your forearms, each of which has specific functions.
We'll start with some simple stretches, which can be done anywhere, with no additional equipment. Then we'll describe some basic exercises that range from simple to more difficult.
This is a warm-up for stretching or a relaxation break if you're doing repetitive motions with your hands.
Note that you can also do this holding your hand in the air, with no support under your arm.
This is a simple stretch to loosen up your fingers and hands before you begin exercising. It's also a good break to relax your wrists and hands if you're doing repetitive hand motions.
You'll feel this stretch more if you can keep your fingers together. Your fingers will likely begin to bend as you move your hands lower.
Find variations on this stretch and additional stretches here.
You can do this exercise with any kind of ball, about the size of a tennis ball. Or you can use exercise putty, which comes in soft, medium, and hard strengths.
Shop for exercise putty online.
You can also use a rolled up towel or pool noodle for squeezing.
This exercise is simple, but it works the smaller hand muscles. It's also one you can do sitting at a desk or anywhere else.
This strengthening exercise can be done with a clenched fist or with 1- to 5-pound weights. You can do both arms at the same time or one arm at a time. It depends on your physical strength. You can also use a small food can or water bottle as a weight.
You can also do wrist curls with your arm in the air.
Resistance bands are simple and versatile exercise aids. They come in different strengths. If you're recovering from an injury, start with a light resistance band. But if you're training for a sport, choose a heavier band.
This works your wrist flexors and extensors.
Do the same exercise, but start with your palms facing up.
Many different types of hand grip strengtheners are available. The basic idea is to use a tool that creates measurable resistance for you to squeeze against.
Grippers come in a variety of tensions. You can start with one that's only a little difficult to close. When that becomes easy, increase the gripper tension. Grippers range from light to ones requiring 365 pounds of pressure to close.
Shop for hand grippers and exercisers online.
Typing at a computer keyboard or a smaller device can stress your wrists and arms. If you feel tension in your arms, wrists, or hands, examine your workspace to see if you can make it more comfortable.
Consider a keyboard wrist rest to keep your wrist in a neutral position. Make sure your chair, desk, and computer are optimally arranged to maintain good posture and reduce arm and hand tension.
Take regular breaks to stretch. Try lightly massaging your forearms, wrists, and fingers to release tension.
Strong and flexible wrists are important for everyday activities. Whether you're driving a car, swinging a golf club or a racquet, lifting weights, typing, cooking, or doing anything else with your hands, your wrists are involved.
As with any exercise routine, warm up before you begin.
If you're just starting out with an exercise routine, try light stretches, exercises without weights, and exercises with light exercise bands. If you're training for weightlifting or any other sport, use weights and bands appropriate for your strength.
Check with your doctor if you have wrist pain. Depending on the cause, they may refer you for treatment or for professional physical therapy.