Exercises to Perform Following a Wrist Sprain

TIMESTAMPS ⏱
0:00 Intro
1:30 Wrist Circles
2:10 Standing Body on Wrist Flexion and Extension
3:13 Wrist Extension/Flexion Isometric Hold-Hand Resistance
4:21 Shoulder Driver with Isometric Wrist Extension

We've all been there! Tripped and stumbled on the way into work, going down stairs, while out hiking, maybe even while riding a skateboard! If that spill resulted in a wrist sprain you are in luck, we've got just the exercises you need to help to get you on the mend and back at it!

Working on improving healthy joint motion followed by appropriate strengthening is a good course of action to appropriately rehab a wrist sprain. Depending on the severity of your sprain, you may spend a few extra days working on mobility before strength and that is just fine. Listen to you body and where it is at in the healing process and be patient with yourself, these exercises will help to get you back, but promise us you won't be late to work again!

If you are looking for a bit more guidance, check out our Elbow, Wrist & Hand Program

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[Yuri_JZ]

That intro hurt more than my wrist sprain. Thank you! I’ll just re-watch it over and over to take my mind off the pain.

[afcmuiz]

The pain reduction from my wrist went from a 10 to a 3, especially after doing the table exercise. Thank you so much!

[danielgraytube]

Short, brief, informative, and to the point. Much appreciated.

[ToofDoggoYT]

Omg ty so much I sprain my wrist in a soccer game yesterday and I didn't know what to do until you helped me. TY!!!

[luvluvluvluvcats]

So grateful to find this. PT in my area has such a long wait list. I need to take things into my own hands (no pun intended?) and this looks like the perfect place to begin.

[OreoBiskut]

Thank you, Dr. Lauren. The table exercise worked like a charm.

[johnz]

Very well explained and doable rehab wrist exercises. Thanks 👍

[Nyx_]

I got sprained wrist from running and I used my right wrist to stop me from hitting my face on the ground. This helped me alot bc my wrist pain was 10 now 3

[kaelodaniels]

a video on long term rehabilitation programs or formats, how they adapt and change, and in particular progress, over time! A timeline from injured to full recovery would be a fantastic video for helping with expectations and motivation/consistency through recovery! feel like im going in blind with these exercises at the mo even after doing all the research i can.

[leonardrempel]

Thanks! I just sprained my wrist 36 hours ago and I have started incorporating your exercises with RICE.

[rminitials]

I already feel better, thank you. I healed well but didnt do any rehab to get my mobility/strength back. So it feels injured but its not, i just dont have my strength. It doesnt hurt, just feels stiff and i think doing this a few times a day, every day, should help get back to 100%

[syauqejamaludin]

Thank you so much, felt much better after doing the exercise.

[mathewyee]

Thank you for your demo on wrist pain exercises it was very helpful indeed !!

[Forgiven]

These are great, I have a tfcc injury and these look to help alot

[terrencehill]

Thanks for the advice and tips I got more of a strain in my wrist from either work related or a workout injury

[Rythm]

the sprain is ACTUALLY on my left wrist. I've had it since April, during a High Heels dance class at CSBF (Chicago Salsa Bachata Festival). thanks!

[brazilianprincessmusic]

Thank you so much for this video. I tried this exercise and it really did help. I had a very bad injury at work. I sprained my hand and I felt like this was helpful. It was a little painful, but it was helpful. Could you please consider making a video for the neck and for the back possibly if you can.

[chinni]

i know this is supposed to be a video for wrist sprains, but DAMN

[idrissawane]

For me it was due to push ups. Been a year am living with this pain did not address it quickly so I hope it’s not too late

[lucybullivant]

Thanks a lot for this, very well explained in an upbeat way. I slipped over on a very wet floor in a dark music venue and sprained my left wrist and hurt my elbow a week ago, and have been icing and doing some exercises each day. However I need to write on my laptop a lot ATM so that's putting pressure on my wrist especially. I also write a lot with my hand (I am left handed, doh). I don't want to shell out £80 for a private physio who will in any case give me exercises (and last time I checked you had to wait 8 weeks for an NHS physio appointment), so I found this very helpful. I already survived doing the plank in one hour of Pilates this morning (I checked at home first that I could manage it) so I'm clearly on the mend.