Stiff wrist exercises are designed to loosen up the joints in your wrists, improving your range of motion as well as reducing pain. While stiff wrist exercises can be performed with the aid of a trainer or physical therapist, you can perform several without any assistance. Consult your physician before beginning any exercise program.
Wrist Up-and-Down Exercise
This range-of-motion exercise will loosen the joints and tendons in your wrists. Sit in front of a table. Place your forearm on the edge of the table with your hand hanging over the edge. Bend the wrist until your fingers are pointing toward the sky. Hold this stretch for five seconds. Bend your wrist down as far as possible and hold for an additional five seconds. Repeat 10 times.
Stand up straight with your knees slightly bent and your arms extended in front of you. Make fists with both hands, keeping your fists loose throughout the exercise. Twirl both wrists in the same direction, keeping your arms straight. Perform the rotations in a slow, controlled manner. After 10 full rotations, change directions, twirling your wrists in opposite directions.
Wrist Rotation Exercise
Sit down at a desk with your back straight and wrist directly on the table. Place your hand, palm down, on the table with your fingers touching each other and your thumb making a 90-degree angle with your index finger. Rotate your wrist toward your little finger side, keeping your forearm still. Hold the stretch for five seconds. Return to the original position before rotating toward your thumb, holding the stretch for an additional five seconds. Repeat with both hands.
Palm Rotation Exercise
Stand straight with your arms at your sides; your knees should be slightly bent. Bend your right arm at the elbow so that your forearm forms a 90-degree angle with your upper arm. With your palm facing the sky, rotate your arm from the wrists so that your palm is now facing the floor. As you perform the rotation, keep your arm in a stable and locked position. Repeat 10 times with both arms before stopping.
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