Total Wrist Recovery Exercises

Some exercises were originally designed to strengthen the body but have since gained popularity for corrective exercise and rehabilitation. However, the exercises discussed here were specifically developed to enhance stability in the elbow, forearm, and wrist. Easily incorporated at the beginning of your upper body workout, these movements help warm up the muscles while improving strength, stability, and mobility in the wrist and the forearm muscles that support it.

Purpose: Strengthens the muscles of the wrist and forearm, improves grip strength and wrist mobility.

Target Areas: Wrist flexors, wrist extensors, and forearm muscles

Wrist Rotations:

1. Hold the head of a dumbbell with your palm facing upward.

2. Slowly and with control turn your wrist over so that your palm is facing the floor.

3. Perform 8–12 repetitions for 2–3 sets.

   
   

Ulnar Deviation:

1. Hold the head of a dumbbell with your palm towards your body, letting the bottom of the dumbbell tilt towards the floor and behind you.

2. Slowly and with control push your thumb side of your wrist towards the floor, tipping the dumbbell up towards the ceiling.

3. Perform 8–12 repetitions for 2–3 sets.

Radial Deviation:

1. Hold the head of a dumbbell with your palm towards your body, letting the bottom of the dumbbell tilt towards the floor and in front of you.

2. Slowly and with control push the pinkie side of your wrist towards the floor, tipping the dumbbell up towards the ceiling.

3. Perform 8–12 repetitions for 2–3 sets.

   
   

Forearm Extension:

1. Support your left arm with your right hand and a bench as pictured.

2. Slowly allow your wrist to curl towards the floor, then curl it back towards your chest.

3. Perform 8–12 repetitions for 2–3 sets for each arm.

Forearm Flexion:

1. Support your right arm with your left hand and a bench as pictured.

2. Slowly allow your fingers to extend towards the floor so that the dumbbell rolls closer to the ends your fingers.

3. Curl your hand and then your wrist up towards your chest.

4. Perform 8–12 repetitions for 2–3 sets for each arm.

Tips:

• Use a very light weight with these exercises, the focus is not on building strength, but stability and mobility. Many can use a 5 pound weight for these exercises, but don't hesitate to use less weight or no weight at all when you first start implementing it into your workouts.

• Move slowly and maintain control of your movement.

Who Should Do Wrist Recovery Exercises?

Wrist recovery exercises can be beneficial for many people, especially those who experience mild discomfort, stiffness, or weakness due to daily activities or physical strain. These exercises can help:

• Office Workers & Gamers – Frequent typing and mouse use can cause wrist stiffness and repetitive strain injuries like carpal tunnel syndrome.

• Athletes & Weightlifters – Activities that place stress on the wrists, such as climbing, yoga, and lifting, can benefit from recovery exercises to maintain flexibility and strength.

• Musicians & Artists – Playing instruments or using tools like paintbrushes and sculpting tools can create wrist fatigue and tightness.

• Post-Injury Recovery (With Approval) – Those recovering from mild wrist strains or overuse injuries may benefit from gentle stretching and strengthening exercises, but only under professional guidance.

• Individuals with Poor Wrist Mobility – If you experience occasional stiffness or weakness, wrist exercises can improve range of motion and function.

Who Should Avoid Wrist Recovery Exercises?

Not everyone should jump into wrist exercises, especially if they have an underlying condition that requires medical attention. Avoid or consult a professional if you have:

• Recent or Severe Injuries – Fractures, sprains, ligament tears, or tendon ruptures should be fully healed before starting any exercise routine.

• Inflammatory Conditions – Conditions like rheumatoid arthritis or severe tendonitis can be aggravated by certain movements.

• Chronic Pain or Nerve Issues – If you experience persistent numbness, tingling, or sharp pain, exercises may worsen the condition and should only be done under medical supervision.

• Post-Surgical Recovery – If you've had wrist surgery, follow your surgeon’s or physical therapist’s recommendations before attempting any exercises.

• If It Causes Pain – If in doubt, if it causes pain, don't do it.