5 easy stretches for pain in the wrist

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Wrist pain is discomfort in the wrist joint, often resulting from injury, repetitive strain, arthritis, or carpal tunnel syndrome. It can manifest as aching, stiffness, swelling, or numbness. Wrist pain can hinder daily activities and might indicate underlying issues, making it important to address through proper diagnosis and treatment. Wrist stretches involve simple movements to increase flexibility and reduce stiffness. 

Benefits Of Wrist Stretches 

Some of the benefits of wrist stretches for pain are:

  • Helps you get rid of any pain and discomfort
  • Improves blood circulation
  • Prevents muscle cramps
  • Prevents tension and mental block
  • It improves the range of motion
  • It provides you a much-needed break from your work

5 easy stretches for pain in the wrist

Here are some 5 Easy stretches for wrist pain that anyone can perform with ease:

1. Stretches For Your Wrists: Shake It 

This is an extremely simple exercise, yet very much beneficial for you.

How to do this stretch?

  • Spread your fingers and shake your hands as if you are air drying them.
  • Don’t do it harshly, but gently and slowly.
  • Do this every hour for at least 2 minutes.
  • If you are someone who cannot spare those 2 minutes every hour, then you can also fit this routine in the morning or do it every 4-5 hours.
  • This will not only get rid of the pain, but it will also make your wrists strong.

2. Stretches For Your Wrists: Squeeze And Release

This exercise is as simple as it sounds. You can do this any place and anytime, even in the middle of your work.

How to do this stretch?

  • Make a firm fist with both your hands, by curling your fingers towards the insides of your palm with the thumb on top of the fingers.
  • Now release the fist slowly until all your fingers are spread out.
  • Do this for a minute every hour and it will do wonders.
  • This exercise helps you prevent any wrist pain and gets rid of all the tension and stress from your body. 

3. Stretches For Your Wrists: Wrist Extension

This exercise is a piece of cake for you and you are probably already doing it unknowingly.

How to do this stretch?

Version 1

  • Extend your arms completely.
  • Now, pull your fingers towards you by applying a little pressure with your other hand.
  • Make sure you do this stretch either sitting or standing straight.
  • Do this for about 10-20 seconds every 2 hours.

Version 2

  • Keep your arms straight and fist your palms loosely.
  • Bend your wrist down and then up. You can also add a little pressure using your other hand.
  • Do this for about 10 seconds every 2 hours.
  • Once you are done, just shake your hands.

4. Stretches For Your Wrists: Circle Of Wrist

The name says it all. It is simple,yet effective.

How to do this stretch?

  • Keep your arms straight.
  • Fist your palms firmly.
  • Now, move your wrists gently.
  • First, go clockwise and then anticlockwise.
  • Before doing this stretch, sit or stand in a comfortable position.
  • Do this every three hours for about a minute.

5. Stretches For Your Wrists: Hands Together

This stretch is not only beneficial for your wrists, but it will also help you relax.

How to do this stretch?

  • To do this routine, bring your hands together in a prayer position.
  • Now, keeping your hands together, spread your fingers apart, as far as you can go. And then relax. Do this for a minute every couple of hours.
  • This exercise will also help you come up with new ideas and relieve your tension.

other tips to get rid of your wrist pain and keeping it healthy

  • Practice yoga every day.
  • Eat green leafy vegetables every day.
  • Include omega-3 fatty acids, vitamin C and vitamin E in your diet.
  • Whenever you experience inflammation of your wrists, ice it.
  • Make sure you practice your wrist exercise after a hot shower as they get warmed up and will be less stiff.

Seeking insights to avoid wrist pain and its treatment? Experience the ease of Portea’s in-home physiotherapy services. For more information or to schedule a session, call us at 1800-121-2323 or visit our website at www.portea.com. Embrace the comfort of receiving expert care in your own home with Portea.

about writer

Dr. Dolly Khanka

Dr. Dolly Khanka is a Masters in Neuro Physiotherapy and has 4 years of experience in treating paralysis patient. Currently, she is working with Portea as a physiotherapist. Her constant endeavor to update her skills and passion for learning makes her stand out from the crowd.


What are the top 5 reasons for wrist pain?

The top five reasons for wrist pain are:

  • Repetitive Strain Injury (RSI) from activities like typing or sports.
  • Carpal Tunnel Syndrome, caused by nerve compression.
  • Wrist Sprain from injuries or falls.
  • Tendinitis, inflammation of the wrist tendons.
  • Arthritis, particularly osteoarthritis or rheumatoid arthritis, affecting the wrist joint.

Which food is best for wrist pain?

Foods best for alleviating wrist pain are those with anti-inflammatory properties. Include omega-3 rich fish like salmon and mackerel, nuts and seeds, particularly walnuts and flaxseeds. Fruits and vegetables like berries, leafy greens, and cherries are beneficial. Turmeric and ginger are also excellent for their natural anti-inflammatory effects. Incorporating these into your diet can help reduce wrist pain and inflammation.

Who is at risk for wrist pain? 

Individuals at risk for wrist pain include those engaged in repetitive hand and wrist movements, like typists, musicians, or athletes. People with jobs involving heavy lifting or vibration exposure, such as construction workers, are also susceptible. Additionally, aging adults, individuals with arthritis, and those who have previously sustained wrist injuries are at increased risk.

How long does wrist pain heal?

The healing time for wrist pain varies depending on the cause and severity. Mild strains may improve within a few days to weeks, while more serious injuries or conditions like carpal tunnel syndrome could take several weeks or months. Consistent treatment and proper rest are crucial for effective healing.

How physiotherapy for wrist pain help you? 

Physiotherapy for wrist pain helps by providing targeted exercises to strengthen the muscles around the wrist, increasing flexibility and joint stability. Techniques like manual therapy, ultrasound, and stretching exercises reduce inflammation and pain. It also includes ergonomic advice and activity modifications to prevent further injury. By addressing the root cause of pain and enhancing wrist function, physiotherapy aids in effective recovery and long-term wrist health.
Portea offers physiotherapy at home for wrist and joint pain. If you’re in need of physiotherapy or any nursing care right at your doorstep, just reach out to us. Immerse yourself in our world-class healthcare services, all from the comfort and safety of your home.

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