Seven wrist exercises that are often recommended for improving the strength of a weak or injured wrist are:
Finger stretchWrist extension with dumbbellDumbbell wrist flexionPrayer stretchSteeple stretchWrist supination with dumbbellWrist pronation with dumbbell
A physical therapist can teach you how to properly perform these exercises. They can be done at home with a light dumbbell or a weight objected, such a water bottle or can of soup.
This article looks at when you might need wrist strengthening and how to do these seven exercises.
Sit in a comfortable position with your elbow bent and your arm making a right angle. Make a fist. Slowly open your hand, spreading and stretching your fingers. Do several repetitions. Repeat with the other hand.
You can also use this stretch periodically during repetitive activities, such as typing.
Sit in the chair with your forearm resting on a table. Hold a 2- or 3-pound dumbbell and hang your wrist and hand over the edge of the table. With your palm facing down, slowly lift your hand so the back of your hand moves towards the ceiling. Your forearm should remain on the table. Once your wrist is fully extended, hold the position for a few seconds, then slowly lower your hand down. Repeat this motion 10 to 15 times. Perform two to three sets.
Turn your hand over, so your palm is facing the ceiling. Keep the back of your arm against the table. Then, flex your wrist up so that your palm moves towards the ceiling. Once your wrist is fully flexed, hold the position for two to three seconds. Then, slowly lower your hand back to the starting position. Repeat the wrist flexion exercise for two to three sets of 10-15 repetitions.
This exercise can also be done without the dumbbell.
Summary
After a wrist, hand, elbow, or shoulder injury or surgery, you may benefit from physical therapy to improve your arm’s strength, flexibility, and range of motion. Wrist-strengthening exercises may be a part of that physical therapy program.
Your physical therapist can help you learn to properly perform these simple exercises. Be sure to talk to your healthcare provider before beginning any exercise regimen.
