Painful Wrists? Do These Wrist Exercises For Better Strength & Flexibility

June 8, 2020Dr. Grant Radermacher

Fitness Fix: Help for Weak Wrists!

Maybe you’re recovering from an athletic injury, or you’re finding you need to end push-up sets early to shake out your wrists. Or maybe your wrists are screaming from long days spent at your computer or even just holding onto a squirming baby for hours at a time.

Whatever the reason, the pain that comes with weak and immobile wrists can be a real problem. First, they’re required for just about any daily activity that’s not walking or running. And second, it’s next to impossible to keep your upper body strong without push movements that load your arms and shoulders through your wrists.

Most people think they only have two options: wait it out or see a professional – though, if the problem doesn’t improve, you should definitely make an appointment with your chiropractor. But you can usually actively correct what’s going on in your wrists with a series of stretches and exercises that’ll only take a few minutes every day.

As a chiropractor I’ve personally had my fair share of wrist sprains due to the stress I put on them every day, but thanks to these simple and effective bodyweight exercises my wrists are now stronger than ever.

In regards to tempo, do not speed through these and don’t use momentum. Emphasize a slow and controlled pace. Aim to do two or three sets per day as part of a simple daily routine.

1. Palm Pulses

Palm pulses are great for improving the strength and mobility of your wrists and MCP (knuckle) joints. Start on all fours, with your palms flat on the ground and fingers spread as wide as possible. Raise your palms off the ground, keeping the rest of your hand and fingers pressed into the ground. Pulse up and down 10-30 times.

Tip: If you’re really lacking flexibility in these joints, individually stretch each finger backwards before starting.

2. Side-to-Side Palm Rotations

Similarly to palm pulses, in this exercise you’re going to start on all fours and lift the bottom part of your palm off the ground, pressing into your fingers and top of the palm. This time, though, roll back and forth along the knuckles, isolating pressure on one knuckle at a time. Do 10-30 of these rotations at a time.

Tip: Modify the pressure by putting less of your bodyweight on your hands.

3. Front Facing Elbow Rotations

Front facing elbow rotations are again done on all fours with your palms flat on the ground and fingers splayed wide. Rotate your elbow pits forward, pause, and return to neutral. Do 10-30 rotations.

4. Wrist Stretch – Palms Down

For this wrist stretch, while still on all fours, you’re going to turn your hands around so your fingers are pointed towards your knees. Keeping your palms flat on the ground, shift your body back toward your heels, pause, then shift back to neutral. Repeat 10-30 times.

Tip: If you’re having a hard time rotating your wrists all the way around, try doing one hand at a time.

5. Wrist Stretch – Palms Up

Once more, you’ll still have your fingers facing your knees, but this time you’ll flip your hands over so that your palms are facing up. Shift your weight back toward your heels, pause, and then shift back forward to neutral. Do 10-30 repetitions.

Tip: This can be quite an uncomfortable position to start with, so work slowly and only go as far as you comfortably can. These stretches shouldn’t cause pain.

The Ascent Chiropractic Difference

At Ascent Chiropractic we’re committed to not just getting rid of that debilitating wrist pain but to correcting it’s cause and optimizing your body to function better than it ever has before. Our unique, low-force, evidence-based approach to treatment allows us to correct biomechanics, restore normal function, and get you out of pain and on the road back to optimal health.

Don’t want chronic wrist pain and inflammation to be part of your future? Schedule an appointment by calling us at 262-345-4166 or use our online scheduling app.