5 easy stretches for pain in the wrist

Home Visit

*I authorize Portea representative to contact me. I understand that this will override the DND status on my mobile number.

These Might be of Interest

10 common causes of knee pain

5 easy to do home exercises for bell’s palsy

10 stretches to avoid knee pain

10 signs you need to visit a physiotherapist at the earliest

5 effective exercises for lumbar disc prolapse

10 exercises to avoid back pain

10 effective home remedies for knee pain

5 best ways to avoid neck pain

benefits of wrist stretches 

  • 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

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.

If the above exercises do not bring in much relief, consider availing Physiotherapy

about author

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.


650+ Facebook Reviews


700+ Google Reviews


23 Practo Reviews
Portea Services

Doctor Consultation



Trained Attendant

Elder Care

Mother & Baby Care

Lab Tests

Medical Equipment

Speciality Pharma

Critical Care

Patient Testimonials


Mr. Mahesh

I had a serious L4 & L5 disc prolapse when I sought Portea’s physiotherapy. Thanks a lot to Dr. Amitava and Portea for their prompt service. Keep up the good work.


Nikhat Begum


I am a premium package member ( patient name: Nikhat Begum)

I just wanted to thank the customer support team. Especially Partha Sarthy, he has been extremely helpful and prompt in solving my concerns. I am very happy about how he went out of his way to make things happen in a timely manner and followed up post-resolution.


Virginie BARON

To whom this letter of recommendation may concern.

Dear Sir,

I would like to share our very positive feedback concerning your business partner Vinay Venugopal.

He has been nothing but diligent and efficient in organising PCR tests for the whole family on behalf of Portea. And this several times being particularly proactive in paving the way through the registration and payment processes of the company, smoothing the way out for us right form the start until we received our results.

Kindly take this recommendation as a priority as Vinay Venugopal is certainly an added value to any company he would offer his services to.

Not to mention being able to communicate in English with him really took the stress off the whole medical process, which can certainly not be said for other laboratory partners.

This is one of the reasons we will carry on giving our business to Portea.

Best regards,

Johanna SALVADO and Family