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Wrist flexor and extensor stretches are the best stretches for wrist pain
Maybe your wrist pain started off as an ache that you couldn’t ignore. Or maybe you fell and your wrists saved you from further injury — but now they’re now paying the price.
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From strains and sprains to tendonitis and carpal tunnel syndrome, wrist pain is all too common. But relief is possible by doing wrist pain exercises and stretches, says occupational therapist and certified hand therapist Jesse DeFilippo, OTR/L, CHT.
“Overuse causes inflammation in the tendons of your wrist, and eventually, pain and inflammation limit your range of motion,” DeFilippo says. “But certain movements and stretches help lengthen and strengthen your wrist muscles, restoring your full range of motion. Wrist exercises can also help ease your pain.”
Only do these stretches and exercises if you can move your wrist without significant pain. On a scale of 1 to 10, DeFilippo says that your pain should be at a three or four or lower — any higher and you should see a healthcare provider instead of trying to go it alone.
There are two holy grails of wrist pain stretches: The wrist flexor stretch and the wrist extensor stretch. Good for most wrist pain causes, both of these movements start with you holding your arm out straight in front of you.
To do the wrist flexor stretch:
To do a wrist extensor stretch:
Do three to five sets of each stretch, up to three times a day.
“But don’t force it,” DeFilippo advises. “Do it until you feel a stretch you can tolerate, and then gradually increase the stretch over time. It shouldn’t hurt, so pull back if you feel any pain.”
These exercises involve going through the different ways your wrist can move:
Do three sets of 10 repetitions for each exercise. “Start off doing each motion on its own to see if you can tolerate it,” DeFilippo recommends. “You can build up to holding a light weight while doing these exercises to further strengthen your wrist.”
To do a weighted wrist extension:
Over time, you can try using objects that are a little bit heavier.
Tendon glides also help with your range of motion. To do them:
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“This stretch is mainly for carpal tunnel and other nerve-related conditions,” DeFilippo says. “It engages nerves that run all the way from your neck to your hand.”
To do a scapular squeeze:
If de Quervain’s tenosynovitis (aka de Quervain’s tendinosis) is your issue, DeFilippo says both grip strengthening and wrist range of motion exercises can help.
To do grip strengthening exercises, you need a rubber ball that you can hold in your hand. Squeeze and hold the ball for five seconds. Do three sets of 10.
“For each, do two sets of 15 reps. Stick to three times per week to ensure adequate rest and prevent overtraining,” he says. “But feel free to do wrist stretches and movements like flexion and extension every day up to three times daily without weight.”
To do an opposition stretch:
Before you start, know that this exercise isn’t for everyone.
“You should typically avoid weighted wrist flexion if you have carpal tunnel syndrome,” DeFilippo states. “The excessive compression during wrist flexion can aggravate the median nerve.”
If you’re not dealing with carpal tunnel, here’s how to do a weighted wrist flexion:
To do this exercise:
To do a finger spring:
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To help relieve wrist pain, DeFilippo also recommends:
Because wrist pain can have so many causes, it’s important to listen to your body. DeFilippo advises seeking medical attention if:
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