Exercises & stretching
for wrist pain

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Benefits of exercise for wrist pain

Gentle movement is one of the most effective ways to reduce wrist pain. Staying active helps your joints move smoothly, keeps your tendons healthy, and supports better grip strength. Complete rest can sometimes slow recovery, while guided exercise can help you regain confidence in using your hand again. Research shows that exercise and gradual loading improve strength and function for many wrist conditions, including tendon irritation and general wrist discomfort¹. Work environment adjustments, such as good wrist posture and micro-breaks, also help reduce strain in daily tasks².

Good exercises for wrist pain

Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.

1. Wrist flexion and extension

Why it helps: This helps improve comfortable movement and decrease stiffness.

How to do it: Stand tall with your elbow tucked in against your side. Gently bend your wrist forward and backward through a pain-free range. Move slowly and avoid forcing the motion. Gentle range of motion supports early recovery in many wrist conditions¹.

2. Forearm rotation control (pronation-supination)

Why it helps: This helps with tasks like turning doorknobs or using tools.

How to do it: Hold your elbow at your side with your forearm bent 90 degrees. Slowly turn your palm up, then down, keeping the motion small and controlled. Forearm rotation training supports functional recovery in common wrist problems¹.

3. Light grip strengthening

Why it helps: This helps restore everyday function like opening jars or carrying bags.

How to do it: Use a soft ball or rolled towel. Gently squeeze and hold for 3 to 5 seconds, then relax. Keep the effort light and controlled. Progressive grip training is part of effective wrist rehabilitation¹.

Helpful stretches for wrist pain

1. Wrist flexor stretch

How it helps: This helps reduce tightness on the palm side of the forearm.

How to do it: Extend your arm with your palm up. Use the other hand to gently pull your fingers back until you feel a mild stretch.

2. Wrist extensor stretch

How it helps: This helps loosen tight tissues on the back of the forearm.

How to do it: Extend your arm with your palm down. Gently pull your hand toward you until you feel a comfortable stretch.

3. Forearm rotation stretch

How it helps: This helps decrease tension around the wrist and forearm ligaments and muscle.

How to do it: With your elbow at your side, gently turn your palm up and hold a few seconds, then turn it down and hold again, staying within a comfortable range.

Did you know?

People with wrist and thumb osteoarthritis (joint wear) often manage their pain well with a combination of education, splints, and exercise and do not require surgery⁴. Sword Health programs also show strong engagement and improvement outcomes for guided exercise, helping people stay consistent and build confidence in movement⁵.

Exercises to avoid with wrist pain

Some movements place more stress on sensitive tissues. Avoiding or modifying them temporarily can help your wrist calm down.

Deep or forced wrist bending during push-ups or yoga poses
Heavy gripping or twisting, especially with the wrist bent
High-load weightlifting that puts the wrist in an awkward position
Repetitive side-to-side wrist motions during early recovery

These guidelines come from research on ergonomic load (physical strain on a worker's body during tasks that involve lifting, pushing, pulling, or carrying objects), tendon irritation, and wrist joint stress^{2 3}. It is okay to return to these tasks as symptoms improve.

Clinical insight

Guidelines recommend starting with simple exercises, splinting when needed, and activity changes before considering more advanced imaging or surgery. Many wrist problems improve with this conservative approach when it is delivered with clear education and structured progression^{2 3}.

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People with wrist pain also explore

Carpal tunnel syndrome Cervical radiculopathy Tennis elbow

Footnotes

Johnston R, et al. Prevalence and risk factors of wrist pain: a systematic review. BMC Musculoskelet Disord. 2019;20:507.

European Agency for Safety and Health at Work (EU-OSHA). Musculoskeletal disorders resources and tools. 2025.

American Academy of Orthopaedic Surgeons. Management of Carpal Tunnel Syndrome: Clinical Practice Guideline. 2024.

National Institute for Health and Care Excellence. Osteoarthritis in over 16s: Diagnosis and Management (NG226). 2022–25.

Sword Health Internal Study – MOVE Program Engagement Outcomes. 2022.