How To Strengthen Your Wrists [Exercises For Wrist Pain]

Simple exercises you can do at home to strengthen your wrists and eliminate wrist pain! Much of the pain you experience in your wrist comes from a lack of stability and strength. Strengthening your wrists is a great way to eliminate pain and improve your function. Find out how with these 7 effective exercises!

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EQUIPMENT USED IN THIS VIDEO:
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Most instances of wrist pain are caused by one of two problems: either a lack of mobility (it doesn’t move as much as it should) or a lack of stability (not enough strength to support it during a given task).

Therefore the best ways to treat most cases of wrist pain are by increasing the motion with a regular, comfortable stretching routine, and increasing strength via the correct forearm strengthening exercises.
In this video, I wanted to show you some simple exercises you can do right at home to increase strength and function in your wrists!

HOW TO STRENGTHEN YOUR WRISTS
As mentioned in the video - you can’t actually “strengthen your wrists” because there aren’t any muscles directly in that area. What you CAN (and should) be doing is strengthening all the muscles that CONTROL your wrist and fingers which originate in the upper arm.

This increase in forearm strength results in increased wrist stability and, in many cases, decreased pain. I hope you find that to be the case!

These are my favorite home exercises for wrist pain and for building general strength/activity tolerance in the arm.

BEST EXERCISES TO STRENGTHEN YOUR WRISTS
Most of the exercises in this video can be performed with a small dumbbell or light resistance band. The exercises can be perfumed standing or seated as demonstrated.

WRIST FLEXION
WRIST EXTENSION
RADIAL DEVIATION
ULNAR DEVIATION
PRONATION/SUPINATION
HAND GRIP
FINGER EXTENSION
DON’T MISS THIS!

HOW OFTEN SHOULD I DO THESE EXERCISES?
Daily is recommended, but you might have to work up to this frequency depending on your strength, pain, and activity tolerance.

🗣 Did you try the exercises in this video? What did you think? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[Hi-jfst]

1. Wrist flexion 2:04
2. Wrist extension 3:14
3. Radial deviation 4:25
4. Ulnar deviation 5:58
6. Pronation and Supernation 7:13
7. grip strength 8:45
8. Finger extension 9:56

[HGCUPCAKES]

Family member was complaining of sore wrists. This is perfectly timed. Thank you.

[raduadochitei]

Im 18 and I started working out, I wasnt able to do pushups at all but now I can do like 16 in a row and I try to do 100 a day(not in a row, like 12 per set) while my wrist doesnt hurt the first few sets I get really bad pain in my right wrist so hopefully I can manage to make them stronger

[zaahraamd]

I'm a dentist and I'm suffering from the wrist pain these days and really have no time to go to the gym. It's 5 am here, I just watched this video and did the whole exercises with dumbbells. Found it very helpful. Thanks for sharing doctor :) 👍🏻

[beingcentered]

Excellent exercises. Same exercises I am working on with Occupational therapist. I have a plate and 7 pins holding my wrist together. All the exercises mentioned are soooo helpful! Thank you it reinforces my recall on needed movements.

[mileetn]

So happy to see this today! My wrists have been hurting for the past several months. I had carpel tunnel surgery on both about 10 years ago and was thinking maybe it was that again.
I followed along with you while watching and I am thrilled with how good my wrist feels!! Thanks so much!! Now on to the other one!!

[TrishCanyon]

Thank you. I haven't done this exercise in 35 years. I'm getting after it now.

[rebeccarainey]

You seriously rock!! Omg these tutorials on pt are just what I needed! THANK YOU FOR THIS.!!!😊

[bshoulder]

Thank you for another great video, Dr. Jared! Many of us who spend a lot of time on the keyboard each day really needs these exercises to strengthen our wrists and to turn away wrist pain. Thanks so much!

[natashaallison]

Thank you. I am a Remedial Massage Therapist out of action for 2 months with a fractured left wrist! My right wrist is coping a 'beating', I think your routine is simple and easy to follow. I came across it yesterday and have started the routine, I am sure it will be effective and have benefits. I also shared with my mum who happens to be rehabilitating with a fractured wrist too!

[kkdarksun]

I never like videos but this one deserves a like. I had an injury in a football match on my right wrist (I'm a goalkeeper) and out of my 19 years of playing goalkeeper i have never had an injury like this one. 4 months go by and the pain is still there. A while ago i saw this vid and did exactly everything for just 1 week. And i feel like my wrist is good as new. Thank you so much ❤

[salanee]

Perfect also for De Quervain's Syndrome. I have this for 5 months and this strenght exercises helped me more than standard physical therapy. I attended 4 doctors and 2 of them told me to try stop using this hand, one - to do streching and one - to do strenght workout. So I have to check and this really hekps.

[reybarreto]

This is exactly what I was searching for. Thank you for the demo. I’ll let you know if it helps my weak, thin wrists.

[cathalmire]

Didn't know there was no muscle in the wrist, so my skinny wrist won't get aby bigger? Lol😊

[sanjaymaharjan]

thanks a lot sir. I have been facing wrist pain daily but after doing this it helped me a lot. Will do it daily

[Ramyapad]

Thanks for this as my wrists are paining everyday Cant wait to do this everyday for me after work love your channel much love your exercises much

[rupertpsmith]

I would love a follow-along version of this or your other wrist exercise video! These are very helpful, but it's a little frustrating having to pause after each explanation to do the exercise before moving on to the next one. I prefer to have a moving visual to compare my form to, so a follow-along routine would be perfect.

[PrayFirstPlayLater]

I asked for this back a few months ago..thanks for responding. Much love x

[AimeeMiller]

Injured my wrist working out - was in a lot of pain /limited mobility. Pain is almost gone so looking forward to starting this routine for my wrist. Thank you!

[pateljipatel]

Kite flying is also wrist excersize with mental balance n eye exercises n thx for good vdo.🙏🇮🇳🙏