PHYSIOTHERAPY EXERCISES FOR WRIST PAIN
13 Physiotherapy exercise for Wrist Pain
Wrist pain is a common issue that affects daily activities and quality of life. Wrist pain is most commonly seen in individuals who are involved more in sports and other occupations that demand more physical strength by R. Ferguson et al. 2019, It is less noted in people in the general population and non-manual workers,
In this world, most people are living with some abnormalities and asymmetries. Not everyone will develop wrist pain because the pain will occur only when an excessive load is applied to it. So, strengthening and improving the mobility of the wrist is very essential to withstand that load and that will lead to a pain-free life. Let’s explore the mobility & strengthening exercise of the wrist.
Wrist strengthening exercise:
Wrist flexors and extensors strengthening:
1. Isometric wrist exercises
Purpose: To enhance muscle endurance and stability by holding a static position, improving wrist strength, preventing injuries, and supporting overall wrist function during daily activities.
How to perform:
Step 1: Place your palm against a wall/surface.
Step 2: Push against the wall/surface as much as you can for 10- 15 seconds.
Step 3: Do this exercise in different directions – flexion, and extension.
Step 4: With optimal load, you can perform 8-12 reps for 3 sets.
2. Wrist curls
Purpose: Strengthens the wrist flexor, improving wrist mobility and strength.
How to perform:
Step 1: Sit on a chair/bench with your forearm on your knee/table palm facing upward.
Step 2: Hold a dumbbell in your hand.
Step 3: Slowly curl your wrist upwards as much as you can, then lower it back to the starting position.
Step 4: With optimal load, you can perform 8-12 reps for 3 sets.
3. Reverse wrist curls
Purpose: strengthens the wrist extensor, which is important for lifting and stabilizing the wrist.
How to perform:
Step 1: Sit on a chair/bench with your forearm on your knee/table palm facing downward.
Step 2: Hold a dumbbell in your hand.
Step 3: Slowly curl your wrist upwards as much as you can, then lower it back to the starting position.
Step 4: With optimal load, you can perform 8-12 reps for 3 sets.
4. Radial & Ulnar deviation
Purpose: Improve wrist stability and mobility, enhance forearm muscle strength, and support better wrist function for rotation and gripping tasks.
How to perform:
Step 1: Hold a dumbbell or resistance band in your hand with your palm facing sideways.
Step 2: Move your wrist upward towards the thumb and slowly downwards to the pinky finger.
Step 3: With optimal load, you can perform 8-12 reps for 3 sets.
5. Wrist extensor strengthening
Purpose: An effective workout aimed at strengthening extensor muscles of fingers, at the back of the hand and forearm.
How to perform:
Step 1: Start from the pinched finger position, wear a rubber band on the fingers/grip strengthener.
Step 2: Try to open your fingers against the resistance of that band, then slowly come back to the starting position.
Step 3: With optimal load, you can perform 8-12 reps for 3 sets.
6. Wrist raise
Purpose: An effective workout aimed to strengthen the flexors of the wrist, located at the front of the hand.
How to perform:
Step 1: Stand before a wall and place your wrist on the wall with palms facing the wall at shoulder level.
Step 2: Push your hand against the wall using your fingers and slowly pull down to the starting position.
Step 3: With optimal load, you can perform 8-12 reps for 3 sets.
Grip strengthening exercise:
1. Grip strengthening
Purpose: Strengthen the muscles involved in gripping, improving overall hand and wrist stability, and is also beneficial for improving strength in the fingers and palm, which is essential for activities that require a firm grip.
How to perform:
Step 1: Squeeze a stress ball/sponge ball or use a grip trainer with one hand.
Step 2: Squeeze and hold for 5 seconds, then relax.
Step 3: Repeat for both hands.
Step 4: With optimal load, you can perform 8-12 reps for 2-3 sets.
2. Fist clenching
Purpose: strengthens grip, forearm, and wrist muscles, improving endurance, preventing injuries, and enhancing finger dexterity.
How to perform:
Step 1: Make a fist with your hand, then squeeze tightly.
Step 2: Hold for about 5-10 seconds, then release and stretch out your fingers wide.
Step 3: You can perform 8-12 reps for 2-3 sets.
3. Kettlebell/dumbbell walk
Purpose: This exercise is highly effective in strengthening grip and also wrist muscles. Both variations enhance functional grip strength and wrist stability.
How to perform:
Step 1: Hold the dumbbell/kettlebell in the affected arm in a normal grip.
Step 2: In the case of the dumbbell hold it from the top in a vertical manner, and in the case of the kettlebell hold it from the bottom in an inverted position. (You can also try other grip positions)
Step 3: Walk for a marked distance of approx. 10 meters and relax.
Step 4: With optimal load, you can perform 8-12 reps for 2-3 sets.
Stretching exercises of the wrist:
Purpose: It relaxes the muscles of the wrist by reducing muscle tension, thus it will be helpful to alleviate pain improving the range of motion.
1. Prayer stretch:
Step 1: Bring your palms together in front of your chest and elbows at an equal height.
Step 2: Slowly push your hands down while keeping your palms pressed together.
Step 3: This stretches the flexors of the wrist.
2. Reverse prayer stretch:
Step 1: As in prayer stretch but instead of the palm, the back of the hand is pressed together.
Step 2: Slowly raise your hands along with the back of your hands pressing each other.
Step 3: This stretches the extensors of the wrist.
3. Wrist extensor stretch:
Step 1: Extend the affected arm and keep the hand downward with the palm facing front.
Step 2: Using the other hand pull the affected hand and fingers towards the body (inwards).
Step 3: This stretches the wrist extensors.
4. Wrist flexor stretch:
Step 1: As the same as the in the Wrist flexor stretch extend the affected arm in front of you your with palm facing forward.
Step 2: Using the other hand pull the hand and fingers towards the body.
Step 3: This stretches the wrist flexors.
Tips for Safe and Effective Physiotherapy:
- Warm-Up First: Always start with a 5-10 minute warm-up to prepare your body.
- Focus on Form: Perform each exercise slowly and with proper form to avoid injury.
- Start Slow: Begin with fewer repetitions and gradually increase as you gain strength.
- Consult a Professional: If the pain persists or worsens, consult a physiotherapist.
- Rest: Allow enough time for recovery between workouts.
NOTE:
Sometimes if you have weak shoulder and elbow muscles that can also lead to wrist pain. So improving the strength and mobility of your shoulder and wrist is also very important. Please check Physiotherapy exercise for Shoulder more about it
DISCLAIMER:
The exercises mentioned above are designed to alleviate wrist pain and improve strength and mobility. However, it is essential to consult a qualified physiotherapist before beginning any new exercise routine. A professional assessment will help determine the root cause of your pain and ensure that the exercises are appropriate and tailored to your specific needs, reducing the risk of further injury or complications.
At Exercise Prescriptor Clinic, our experienced physiotherapists are dedicated to guiding you toward effective pain management and improved mobility. Schedule a consultation today to take the first step toward a healthy and pain-free life.