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Wrist Pain: Reasons and Stretches

We use our hands day and night. Pain in wrist makes even the simple daily tasks seem difficult. Sprains and fractures from injuries are common causes of wrist pain. However, there can be other reasons too such as arthritis, repetitive stress, and carpal tunnel syndrome. With the increased number of computer based jobs requiring several hours of continuous typing, wrist pain has become quite common these days.


Wrist pain requires immediate attention, but not every wrist pain requires medical care or physical therapy. Minor sprains in wrists usually get treated with cold compressions, rest and over-the-counter pain relieving medicines. If pain and swelling are too severe or persist for more than a few days or become worse, it’s time to visit a hand therapist.


Stretching for Wrist Pain


Stretching is the best wrist pain management therapy. It is a mini workout for wrist that can be done to prevent wrist pain as well as to get rid of wrist pain. Stretching of wrist is an integral part of hand therapy too. It: 

  • Relieves pain
  • Reduces muscle tightening
  • Improves flexibility
  • Strengthens hand muscles


3 Easy Stretches for Wrist Pain

Shake : Shake your hands with fingers widespread.

It is a simple-to-do yet much beneficial exercise. This stretching exercise helps to strengthen the wrist muscles besides relieving the pain. Be cautious, don’t do it too harshly. 

Wrist Extension:  It is done by extending the arms and pulling the fingers towards the body by applying pressure with the other hand.


One of the easiest and most popular stretching exercises for wrists that many people do unknowingly.


Move Wrist in Circular Motion: Stand in an upright position with arms straight. Now fist your palms and move your wrists in circular motion gently. Do 10 repetitions clockwise and 10 repetition anti-clockwise.


It is easy, yet effective exercise.

If the above exercises do not bring in much improvement and pain still persists, consider availing hand therapy. Book an appointment with physical therapist for detailed diagnosis and treatment.