“My Wrist is Killing Me!” Exercises

If you have been neglecting your wrists and they are starting to cause some discomfort or slight pain, **try these 6 rehabilitation exercises to regain mobility and strength…

1. Wrist Extension: Relax hand over a rolled towel with palm facing down.  Extend wrist up as much as possible and *hold.

2. Wrist Flexion: Relax hand over a rolled towel with palm facing up. Flex wrist with fingers extended and *hold.

3. Wrist Deviations:  Relax hand over a rolled towel with palm sideways.  Lift hand and *hold.

4. Wrist Pronation & Supination:  Pronate (rotate palm down) the hand as much as possible and *hold.  Reverse direction by supinating (rotate palm up) the hand as much as possible and *hold.

5. Finger Flexion & Extension:  Flex fingers in by making a strong fist with thumb outside of fingers, squeeze and hold for 5 seconds.  Next, extend fingers as much as possible and hold 5 seconds.  Repeat up to 10x.

6. Prayer w/ Towel:  Press hands together with elbows out and shoulders retracted and depressed and *hold.  Use a thicker towel if your range of motion is limited or no towel if pain free.

* Hold each position for 5-10 seconds and release slowly.  Repeat each exercise 3 times. Repeat this exercise program 2-5 times per day.

** Consult your physician before starting any new exercise program.  You may need to rest, ice, compress, and elevate injuries before starting any rehab program.