Exercises to Restore Full Mobility to a Sprained Wrist

Dealing with a sprained wrist? Add these exercises to your routine for improved wrist strength and mobility.

First, what type of sprain do you have?

Sprained Wrist Symptoms:

Grade 1 - the ligament is slightly overstretched, but the joint remains stable. Certain movements will cause pain.
Grade 2 - a partial tear in the affected ligaments, joint instability, pain.
Grade 3 - the ligament is torn completely, the wrist is very unstable and swollen. This will cause a lot of pain and trouble moving the wrist properly.

Coach E explains the wrist's movement and/or activation patterns, covering why training muscles at their shortest range builds stability and strength throughout flexion, extension, ulnar deviation, and radial deviation.

As you do the follow-along exercises, don’t forget to take full 360-degree breaths. Practicing your breathing while doing exercises helps promote blood flow. It also helps prevent any further injury from subconsciously holding your breath while trying to perform an activity at the far end of your mobility range.

He also offers tips for getting your fingers to straighten while doing the exercise if they won’t fully extend on their own, whether due to muscle weakness or old injuries.

IN THIS VIDEO

00:00 - Intro
01:00 - Movement and technique details
02:25 - Exercise 1: Flexed Fist/Extended Flare
04:05 - Exercise 2: Wrist ERE
08:40 - Exercise 3: FF/EE Elbow CAR
10:00 - Next steps for wrist, elbow and shoulder pain

RESOURCES AND LINKS MENTIONED

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[cayceljohndesales]

I sprained my wrist while doing some heavy bag work. I was just living with the pain. These exercises immediately relieved the pain. This is black magic

[janetbanks]

I'm 75, sprained my wrist in a fall six weeks ago - it's been a painful, slow recovery. I was about to just give up. These exercises had an immediate impact. Very relieved! Thank you.

[akd]

I sprained my wrist last week and I've been resting it but now doing these exercises I feel back to 100% bless up cuz

[Roadrin]

You're a God send. Immediate relief and I've been dealing with this for about a year now.

[sol]

Tested out the first two exercises and immediately felt the beginnings of relief. As an artist, wrist pain till the end of my days is my worst nightmare.

Definitely will keep doing exercises. Thanks for the video, I greatly appreciate it!

[MochaMessiah]

Instant relief in my left wrist, made my whole week better thanks man👍🏾💯

[jessicaolson]

I just want to take a moment to say thank you so much for this. I stumbled across your video in a desperate attempt to find something to make my wrist and forearm feel even just a tiny bit better. This helped far more than I expected it to. I am so grateful!

[Luv_brd]

Wow I was so misinformed, I believed stretching a sprained wrist just makes it worse... I was told you’re supposed to keep it as still as possible until it heals. Thanks for teaching us! 💕

[mfbuilderr]

dude i sprained my wrist bike riding today and i feel immediate difference. You’re a blessing man keep it up!

[MastodonMonkey]

You literally just gave me the most functional and realistic movements to fix my ailment

[reynarobles]

Omg!!! Truly amazing! I’ve been having this pain in my wrist for about 6 months & I was really getting worried because I thought it would never go away … as soon as I did these exercises it was instant relief! Will definitely keep doing them

[bb-double-yuh]

Sprained mine while lifting last week. I didn't want to lose gains, and needed a quick solution. Thank you so much!! We need more people like you.

[TheNostalgicFuture]

okay, 2 things. 1, I have never had something work as perfectly as this before ever. 2, I saved this video and will share it anytime I can help someone in the same position. I just had a light sprain but have to work with my hands. beginning of day 2 of these exercises, and the sprain feels nearly gone already. day 2. swelling is even down. this is not clickbait, this is real help and for free. I love it.

[vugiart]

Okay man, lots of respect, this has removed my pain in my wrist and Im so grateful that you made this video. Thank you so much

[adrnts]

It works like a charm! It's been around a week since I sprained my dominant wrist below pinky finger. It wasn't warm or bruised or anything but it's painful, and its mobility got much limited especially after waking up.
I tried the techniques and repeated many times. In just a day my wrist joint started to feel sorta warm and the pain got much subsided, it became much less stiff and regained the mobility as well.
I only did the techniques in the first half of the video cuz the rest of it seemed a bit too complex I wouldn't risk aggravating it; those two alone worked very well. Thanks coach E!

[ThatCatLando]

2nd degree sprain doing a shuvit on a skateboard. It hurt less after I did these exercises. Thank you!

[mariusbmx]

I Sprained my wrist really bad as a BMX RIDER like 2 Months ago and I Didn't rode my bike without a splint

since that happened.
Since the last couple days pain became absolutely unbearrable even tho i wasn't riding my bike anymore.
I Clicked thinking like that would be Bulls*** because my wrist Hurt so bad that nobody's would be able to fix it that easely
BUT THEN
After doing all the exercises and suffering even more while doing them, I ended up being able to make some push ups immediately after finishing the video
THAT IS PURE SORCERY
Thank you for such a Helpful video you earned a like and a subscriber

[JustinK]

Thank you so much Eric! Sprained my right wrist in boxing class, got a bit sloppy and hit the ring and pinky knuckles on the power shots during mitt drills and heavy bag work. Been doing alternating ice and heat therapy with only the extended flair pulling the wrist back. I've felt much more improvement going through all of your specific exercises and am confident I'll heal up much sooner.

[captian_yousuf]

Reading the comment section first and already feeling pain relief

[GrimmReapa]

You fixed my sprained wrist pain. Thanks