Wrist Mobility Follow Along Routine: 6 Simple Wrist Exercises for Pain Relief

If you're dealing with wrist stiffness or pain, then join me for a 6-minute wrist mobility follow-along routine.

We'll be doing 6 simple wrist exercises designed to boost wrist mobility and provide relief without any stretching. You'll be actively moving your muscles and joints through their full range of motion, or whatever motion is comfortable for you.

Adding dynamic movements like these can be more effective at impriving how your wrists feel and function, especially if you have wrist pain.

Each exercise will last 1 minute, so no need to worry about counting, and no equipment is needed.

Now in order to get the most benefit from these exercises- I recommend doing these at 1 time a day. But if you experience frequent wrist stiffness, consider doing them 2-3 times a day.

Here's the exercises you will be doing:
01:01 Exercise 1-Wrist Flexion with Open fingers (forearm neutral position)
02:47 Exercise 2- Wrist Extension with Open fingers (forearm neutral position)
04:06 Exercise 3- Wrist Flexion and Extension with a Fist (forearm neutral)
05:41 Exercise 4- Wrist Flexion and Extension with a Fist (forearm pronation)
07:10 Exercise 5- Wrist Flexion and Extension with a Fist (forearm supination)
08:50 Exercise 6- Wrist circles

Please comment below to let me, and others, know how this real time hand routine felt for you!

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Disclaimer:
This video is for educational and demonstration purposes only and is not to be used as a replacement for seeking medical advice or treatment of your condition. Virtual Hand Care, or its members, do not offer medical advice, diagnosis or treatment. Always consult with your doctor or healthcare provider before starting any exercise program. Please know that performing any exercise or program is solely at your own risk.

[lisaandree]

Your videos are a gift that I'm so grateful for! I'm recovering from a broken elbow and surgery to repair it. Five days before my 65th birthday, was hit on my bike (driver at fault)-had to have surgery & now have a large bolt in my arm. I was not prepared for how this injury would impact the flexibility of my wrist & fingers. Your extremely easy to follow, well demonstrated videos are priceless. Thank you.

[nightswolvves]

I broke my arm close to the wrist a good 13 yrs ago but never had physio since i was “too young”. Now as an adult being less active the weakness/stiffness has become very prominent. Have desired to start exercising but my wrist pain has been limiting. Im glad to have found your channel! These exercises helped me identify muscles i didnt know i had an issue with. Will definitely include these in my daily routine!

[Nebrally]

I’m 23, I got shot in my forearm with a 9mm point blank, tearing up my ulnar and radial nerves while fracturing bones. If it wasn’t for videos like this, I wouldn’t know what to do, without health insurance it’s been rough trying to find videos for mobility exercises so I can create my own PT and OT therapy via YouTube: Thank you.

[nikkiswenson]

You are ourstanding and helping me so much! Thank you!!!🎉❤😅

[merrin]

My wrists are so much better. I do these with the new finger exercises and they complement each other for me

[kimthom]

I liked these as I didn't need any props. Can be done anywhere, any time. Thank you

[merrin]

I love your follow along routines best. These are helping my wrists

[mr_ako]

thank you so much for your videos! you are truly helping a lot of people

[h.patriciablackshire]

Amazing videos, excellent and easy to follow exercises. Great job!

[leannerusso]

I smashed my wrist and had surgery with plates inserted in February. Other than my OT visits, your videos have helped me more than anything. My fingers are almost locked into a claw shape, and my wrist has very limited range of motion, but I do see improvement when I follow your videos on a regular basis. Thank you!

[kreativ_bunt_leben_AnLi]

Thank you so much 🎉 greating from Germany

[darleneshimota]

Excellent exercises to do easily most any time of day. Your videos are helpful!❤

[davethewife]

I broke my wrist early dec. I am trying this to help with movement etc x

[iMustPandaLean]

👍🏾👍🏾👍🏾 loving this. Feeling the pain but it feels good 😊😂

[kyttyke]

is this okay to prevent cyst? I had a surgery 2yago but still hurts sometimes.

[hanimousavi]

I had wrist sergury because of my broken bones i want to increase angle of my wrist rotation horizentaly especially vertically how can i do it

[MannanGazi-lr]

My two hand broken. after plaster. i flow your exercise. for gd, pls pray for me

[Uniquehrrider]

Mam in 5th exercise my wrist is not move but elbow is more move

[dnos]

Do you have any videos on how therapists can go through range, and mobility work with their patients using proper joint and body mechanics?

[mandanabastanipour]

These exercises are suitable for someone who has had carpal tunnel surgery