Wrist Exercises

Most of us wil have stress in Wrist because of using Keyboard and mouse. We can do some exercise to relieve from the pain. Whenever we will get time we can go this exercise. The following exercises may be prescribed by your healthcare provider in conjunction with Low Level Laser therapy. In the photos you will see below, the right wrist is the one being exercised. If your left wrist is affected, do the same exercises with the left hand.

When doing each of these exercises, the hand should be flexed until a sensation of stretching is felt in the arm. The position should be held for 10 to 15 seconds for each of 10 repetitions. Try to this set of exercises three times a day.
Exercises 1 and 2 flex and extend the hand and stretch the wrist. Bend the hand as shown in the photos and apply moderate pressure to it with the other hand.

Exercise 1- Wrist Flexion :

Bend the hand being exercised backward (palm away from you), as shown in the photos. With the fingers of the other hand, apply pressure.

Exercise 2 – Wrist Extension :

Bend the hand being exercised forward ( palm toward you ), as shown in the photos. With the fingers of the other hand, apply pressure.

Exercise 3 – Wrist Flexion against surface :

With your arm held vertically, press your hand, palm down, on a firm surface, as shown .

Exercise 4 – Wrist Extension against surface :

With your arm held vertically, press your hand, palm up, on a firm surface, as shown.

Exercises 5 and 6 involve the side to side range of motion of the hand.

Exercise 5 – (Radial Deviation) :

Place your hand palm downward. Grasp the fingers of the hand to be exercised with your other hand (as shown in the photo) and twist the hand toward you. Keep the hand horizontal.

Exercise 6 – (Ulnar Deviation) :

Place your hand palm downward. Grasp the fingers of the hand to be exercised with your other hand (as shown in the photo) and twist the hand away from you. Keep the hand horizontal.